September 11, 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 – 4 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 3 reps @ 80%

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

*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)

When the running clock reaches 15:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 6 reps @ 70%

Primary Conditioning Session
Three rounds for time of:
10/8 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
10/8 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)

Rest 5 minutes, and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your pull-ups drop off, etc….

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.
Five sets of:
Sandbag (or D-Ball) Over the Bar x 5 reps
Rest 60 seconds

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.

B.
Two sets for max weight of:
75-Foot Harnessed Bear Crawl
Rest 3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

C.
For time:
200 Meter Sled Push

Simple rule…no stopping or walking. Load the sled light and commit to moving it without stopping. We will use this as a progression, so note weight on the sled and the time it took to complete so that you can improve upon that going forward.

D.
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

Gymnastics Skills Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold x 20 seconds (10 seconds each arm)
Interval 2 – Back-To-Wall Donkey Kicks

(with hands turned out) x 6 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
Legless Rope Climb (ascent) + 1 Pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 6-8 reps
Interval 2 – Straight Body Crunches

x 20 reps @ 1010
Interval 3 – Elbow Jacks x 20 reps

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike

Hit these hard! Note times for each of the 8 sets.