August 23, 2021 – Invictus Athlete Program

Primary Training Session

Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 10 reps

Rest 60 seconds, and then. . .

Four sets at 90+% effort of:
Sprint 20-30 Meters
Rest 60 seconds

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 4-5 reps @ 80%
Rest 2 minutes between sets

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
12 Burpees Over the Erg
6 Wall Walks
6 Ring Muscle-Ups

D.
For time:
100 foot Handstand Walk
50 Wall Ball Shots (30/20lbs.)
1000 meter Bike Erg or 500 meter Row
50 Wall Ball Shots (30/20lbs.)
100 foot Handstand Walk

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:

A little skill and lot of GO in today’s workout! How confident are you in your handstand walking after blasting your shoulders with some heavy wall balls? Today’s workout is going to come down to how well you can chip away at the wall balls, push the pace on the bike, and then confidently kick up into a handstand with shoulders that are sure to be smoked! Here’s how we would approach this workout: The first handstand walk, because you’re fresh at this point, we want you getting through it as quickly as possible. Take a quick breath afterwards, shake your arms, and start chipping away at the wall balls. If you’re a taller athlete, or love wall balls, here’s where you can really make your money. If you don’t fall into that category, it comes down to grit.. yes, the wall ball is heavier, but we still would like to see the first 50 done in no more than 3-4 sets (preferably 2-3). Once you get to the bike or row, here’s where you can be a little strategic. You aren’t going to make up much time on the machine, but you can darn sure lose a lot. Try to stick to around your 2-3k bike pace, or your 2k row pace as best as possible – this way you’re not going slow, but you’re not going to completely gas yourself out before the next piece, which IS the workout! The final 50 wall balls. You’ll be breathing hard, you’ll be fatigued, and your arms and legs will be too, but how well can you shut all of that out and keep grinding through? Challenge yourself to tie or even beat the sets it took you to do the first 50 wall balls, and then get ready to send it on the final handstand walk! There’s nothing left, so empty the tank and crush through this as best as possible. Since we didn’t set a minimum distance, maybe today is a chance for you to work on speed intervals, quick kick downs, and kick ups for more speed (see Justin Medeiros at the 2020 CF Games). Challenge yourself and take notes once you’re done to see what you could’ve done differently!

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:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Banded Romanian Deadlifts x 30 reps @ 20X0
Rest 60-90 seconds

B.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Dumbbell Sumo Squats x 20-25 reps @ 20X0

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Swings
10 Push-Ups @ 10X1
(you must pause for 1-second at the top of each push-ups)

Running Endurance Option
Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace

Rowing Endurance Option
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.