August 13, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Unbroken Power Cleans (135-155/95-105 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 7 minutes again.

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

B.
Take 15 minutes to build to today’s 1-RM Power Snatch + Overhead Squat

At the 15 minute mark complete. . .

For time:
15 Burpee Pull-Ups
30 Snatches @ todays 1-RM
15 Burpee Pull-Ups

C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Barbell Hip Thrusts x 16-20 reps @ 1011
Station 3 – L-Sit x 10.10.10.10 (rest 5 seconds between 10 second work intervals)
Station 4 – Dumbbell Thrusters x 20 reps
Station 5 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 6 – Plank Kick Throughs With Hand Taps x 16-20 reps

Athlete Notes:

Today’s work is going to be awesome. We’ve got a great mix of some strength, and then follow that up with some lifting under fatigue! Don’t let yourself look ahead to the next portion of the session, please be sure to focus on the task at hand. It’s really easy to let our minds wander towards a specific training piece (especially 30 heavy snatches sandwiched between burpees).. but we want your focus to be on squatting first, then on perfect technique in your power snatch complex, and THEN you can worry about the workout. With regards to the power snatch, we don’t want to see any “fails”.. if you happen to catch it low and ride it down to a squat snatch, that’s ok, we’ve just found our limit weight-wise. But, the purpose of a power snatch is to really dial in our technique and focus on a great hip drive, strong upward pull (think high elbows), and FAST turnover. When you finally do get to the workout, this one is going to be a tough twist up from 7/23 where we had more burpees, but less snatches. Today we have 30 snatches at your heavy power snatch + overhead squat. You SHOULD be able to snatch this no problem, but if 30 reps is going to take way too long (more than 5 minutes) we’d advise going closer to 80-90% of today’s heavy. We want the focus of this workout to be on testing your limits in a technical movement, under fatigue. How quickly can you put your hands back on the barbell and go again? Barbell cycling, especially heavy and in the middle of a workout, is a very commonly tested skill, so take some chances and learn what your limits are!

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.

Engine Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
30 Heavy Rope or Drag Rope Double Unders or 50 Double Unders
10 Toes-to-Rings
5 Ring Muscle-Ups

You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.

*Compare to July 9, 2021

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video: https://youtu.be/qtTFlebmpsE

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips (with or without scaling option) x 6-8 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3-5 reps
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Interval 2 – Strict Muscle-Up x 1 rep

Followed by. . .

For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.

Engine Accessory Option
Three sets of:
Assault Bike x 10 Minutes
Rest 4 Minutes

Goal should be 40% of the total calories you achieved on your 30 minute assault bike test
DO NOT SPRINT AND REST