September 18, 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 @ 82.5%

Followed by…

One set of:
Front Squat x 3 reps @ 82.5%
(no tempo prescription)

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

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 jerks; please full/squat clean all reps.)

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 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 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%

Primary Conditioning Session

Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
25/18 Calorie Assault Bike

Please note times for all four sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.

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.
For time:
30 Sandbag (or D-Ball) Over the Bar (150/100 lbs)

Power Clean Sandbag (or D-Ball) 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.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

D.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

E.
Three sets of:
Landmine Rows x 6-8 reps @ 21X0
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

Assault Bike Conditioning Option
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike

Hit these hard! Note calories achieved in each 45 second set.

Gymnastics Skills Option

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing 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 – Wall-Facing Single Leg Thigh Taps x 10 reps
Interval 2 – Donkey Kicks x 10 reps

B.
Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

Every 15 seconds, for 2 minutes, (8 sets) of complex:
Rope Climb Mount + Rope Pull-Up Tap x 2 reps
*Alternate which hand is on top each set.

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Hang Scissor Kicks x 25 seconds

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (right leg)
Interval 2 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (left leg)