September 25, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 3 reps @ 82.5%

C.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% 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 10 minutes (5 sets):
Back Squat x 4 reps @ 75-80%

Primary Conditioning Session
Three rounds for time of:
300/250 Meter Row
12 Chest-to-Bar Pull-Ups
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handsatand Push-Ups to 4″/2″ Deficit

Rest 5 minutes, and then repeat.

Note your times for both sets of the three rounds. Your goal should be to push hard, but we want to see some consistency between the first three rounds, and the second effort. Plan to attack the first set at 85-90% effort, then hammer it hard on the second effort after your five minutes of rest.

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:
Sandbag (or D-Ball) Over the Bar x 8 reps
Rest 90 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 8 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.
Four sets for max weight of:
50-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.
Two sets of:
100 Meter Sled Push
Rest 4 minutes

Simple rule…no stopping or walking. Load the sled light but more than June 5 and commit to moving it without stopping.

D.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

Gymnastics Skills Option

A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out

x 8 reps
Interval 2 – 3 Meter Handstand Walk to Wall + 20 reps of Back-To-Wall Handstand Marching

Followed by…

For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary.

B.
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rope Climb Mount + Rope Pull-Up Taps x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope L-Hang + Toes-To-Rope x 5 reps

Alternate which hand is on top each set.

Followed by. . .

One set of:
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

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. . .

For 2 minutes, perform one set of:
Elbow Plank x 2 minutes