September 13, 2017 – Invictus Athlete

Primary Conditioning Session

Unless strength development is your primary goal, most of you will be well-advised to hit the primary conditioning first on Wednesdays between now and mid-December.

Every 4 minutes, until you can no longer hold a 4-minute interval:
20 Bar-Facing Burpees
20 Thrusters (135/95 lbs)
20 Toes-to-Bar

A good goal is to get 5 or more rounds. If you complete 6 sets, the workout ends.

Primary Strength Session
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(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
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg

Both of these movements should be loaded HEAVY. As in, I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.

Followed by…

B.
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg

C.
Four sets of:
100-Foot Sled Push
Rest 30 seconds
100-Foot Reverse Sled Drag
Rest 4 minutes

This should be heavy. You should be able to move this the 100-feet without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

D.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
rest 30 seconds
Strict Dumbbell Press x 15 reps
Rest 2-3 minutes

Make the pressing worthwhile. Make it heavy enough that your chances of completing your third set will be 50/50.

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.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Four sets of:
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes

C.
Five sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Gymnastics Skills Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds
Interval 2 – Cast Swing x 3 reps

If you are not familiar with the False Grip for rings, please watch this VIDEO.

Followed by. . .

One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.

Rest 30 seconds, then. . .

For 60 seconds, perform one set of:
Pop Swing x max reps
*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.

Rowing Endurance Option
Ten sets for times of:
Row 250 Meters
Rest 2 minutes

Running Endurance Option
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400 Meters
Rest the remainder of the time