October 16, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

C.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5-85% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calorie Assault Bike
6 Hang Snatches (135/95 lbs – power is fine)
10 Calorie Assault Bike
12 Pull-Ups

Rest 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 10 mintues of:
12 Calorie Row
8 Front Racked Alternating Reverse Lunges (135/95 lbs)
12 Calorie Row
8 Burpees Over the Erg

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds

C.
For time:
200 Meter Sled Sprint
Rest 60 seconds
400 Meter Sandbag Carry

D.
Every minute on the minute for 5 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.

Gymnastics Skills Option

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps

x 3 reps
Interval 3 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Interval 4 – Rope L-Hang + Toes-To-Rope x 5 reps
*Alternate which hand is on top each set.

B.
One set of:
Wall-Facing Single Leg Thigh Taps x 20-30 reps
Rest as needed
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest

x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds

D.
Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds