October 9, 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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% 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 6 minutes (3 sets):
Back Squat x 3 reps @ 85-88%

Primary Conditioning Session

Complete as many rounds and reps as possible in 10 minutes of:
300/250 Meter Row
12 Chest-to-Bar Pull-Ups
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest 5 minutes, and then repeat.

These are the same movements as September 25, 2017 when you did three rounds for time. Many of you were sub 10, so now the goal is to get deep into your fourth round.

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 Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

B.
Every 2 minutes, for 10 minutes (5 sets):
Sandbag (or D-Ball) Over the Bar x 5 reps

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 5 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

C.
Three sets of:
150-Foot Single-Arm Reverse Sled Drag (Left)
Rest 15 seconds
10 Sandbag Squats (HEAVY – bear hug hold)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (right)
Rest 2-3 minutes

D.
Every minute on the minute for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises

Go as heavy as possible for each exercises back to back.

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets) for times:
15/10 Calories of Assault Bike

Please note times for each of the 20 sets.

Gymnastics Skills Option

A.
Every 45 seconds, for 12 minutes (4 sets of each) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Rope Climb Mount x 1 rep
Interval 3 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Interval 4 – Rope Climb Mount + Rope Pull-Up Tap x 2 reps
(Alternate which hand is on top each set)

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Hang Scissor Kicks x 25 seconds

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single-Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)