September 4, 2020 – Invictus Athlete

Primary Session
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 80-83%

C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%

D.
For time:
60 Pull-Ups
30 Overhead Squats (135/95 lbs)
15 Strict Handstand Push-Ups to 4″/2″ Deficit

E.
For time:
10/7 Legless Rope Climbs
200-Foot Handstand walk
10/7 Rope Climbs

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks.

Strength Accessory Option
A.
Five sets of:
Sandbag Toss x 5 reps
Rest 60 seconds

Grab that sandbag and throw it as high and far as you can behind you 5 times. It’s that simple. Get triple-extension going. This will help you on your Snatch and Clean. Note that this is not an over-the-shoulder thing, this is a TOSS so throw as hard as possible on every rep. The point here is to try to beat your distance every time (both for 1 rep and for the total distance of 5 reps)

B.
Three sets of:
Harnessed Bear Crawl x 100-Foot
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

Here is a short demo video. Eventually you should feel this in your glute major.

C.
For completion:
400 Meter Sandbag Carry

Engine Accessory Option
Four sets for max calories of:
45 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the fourth interval, and then repeat for a total of three sets – 27 minutes total for this session.

Aerobic/Gymnastics Accessory Option
For time:
50/35 Calorie Row or Ski Erg
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
50/35 Calorie Assault Bike or Bike Erg
30 Toes-to-Bar
50-Foot Single Dumbbell Overhead Walking Lunge (70/50 lbs – Left Arm)
50-Foot Single Dumbbell Overhead Walking Lunge (70/50 lbs – Right Arm)

Rest 8 minutes, and then. . .

For time:
50-Foot Single Dumbbell Overhead Walking Lunge (70/50 lbs – Left Arm)
50-Foot Single Dumbbell Overhead Walking Lunge (70/50 lbs – Right Arm)
30 Toes-to-Bar
50/35 Calorie Assault Bike or Bike Erg
30 Chest-to-Bar Pull-Ups
40 GHD Sit-Ups
50/35 Calorie Row or Ski Erg