September 3, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off

x 8 reps
Rest 30 seconds between jumps; rest as needed between sets.

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 @ 82%
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:

Complete as many rounds and reps as possible in 10 minutes of:
60 Double-Unders
20 Alternating Pistols
50-Foot Handstand Walk

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed

Build to today’s heaviest set.

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 @ 77%
Rest 2 minutes between sets

D.
For time:
100/70 Calories of Assault Bike
40 Strict Handstand Push-Ups to 0-2″ Deficit

Time Cap = 10:00

Athlete Notes:

You know what they always say, the simpler it looks on paper, the more it usually hurts! This workout is exactly that. We want to see how well you can stay checked in on a long biking interval – and maybe even push the pace a little bit? The bike is sure to build up the lactic acid in your legs, but don’t worry, we’ll flip it all upside down with the handstand push-ups that come afterwards! This workout is actually very similar to open workout 19.3 where we saw lunges, box step-ups, and then had to flip upside down and do handstand push-ups! It’s a brilliant teeter-totter of lactic acid! A good goal for this workout is to finish the bike anywhere between 4:30-6 minutes, and then chip away at the handstand push-ups as fast as possible, hopefully in no more than 3-4 sets!

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
Against a 15-minute running clock…
100 Burpees Over the Erg
Max Distance Row in the remaining time.

Rest 5 minutes, and when the clock reaches 20:00…

Against a 10-minute running clock…
100/70 Calories of Assault Bike
Max Reps of Kettlebell Swings (32/24 kg) in remaining time.

Gymnastics Skills Accessory Option
A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
One set for max reps:
60 Seconds of Strict Pull Ups
(these do not need to be unbroken)

Rest 3 minutes, and then. . .

Every minute, on the minute, for 10 minutes:
Strict Pull Ups x 40% of your max reps

Engine Accessory Option
Eight sets for max calories of:
4 minutes of Assault Bike @ 110% of “AB-30” Pace
Rest 60 seconds