October 18, 2017 – Invictus Athlete

Primary Strength Session
A.
Four sets of:
Tempo Bench Press x 2-3 reps @ 21X1
(try to hit each set at last week’s 3-RM, and try to get 3 reps for each set; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(increase the load from last week; place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion

Followed by…

B.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)

C.
Three sets of:
Viking Sloth Press x 30 seconds
Rest 60 seconds

D.
Four sets of:
100-Foot Harnessed Sled Drag
400 Meter Run
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
Minute 3 – 30 Double-Unders + 10 Toes-to-Bar

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
5 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
30 Double-Unders
10 Toes-to-Bar

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.
Build to today’s 1-RM Strict Pull-Up
(Goal is to increase weight on 2-RM established on October 4)

B.
Five sets of:
3 Strict Pull-Ups @ 65% of today’s 1-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

C.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this

– it will help you focus on more triceps engagement)
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest 60 seconds

D.
Three sets of:
Kettlebell Biceps Curls x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

Running Endurance Option
Three sets of:
200 Meter Sprint
300 Meter Sprint
400 Meter Sprint
Rest 90 seconds after each interval and 3 minutes after each set.

Rowing Endurance Option

Four sets for times of:
Row 500 Meters
Rest 60 seconds
Row 500 Meters
Rest 3 minutes

Gymnastics Skills Option
If you are not familiar with the False Grip for rings, please watch this VIDEO.
If you are not familiar with the Cast Swing, please watch this VIDEO.

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

Followed by…

Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 15 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

C.
One set of:
Ring Dip Negatives x 6 reps @ 33A2