September 6, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer

One set of:
Depth Jump with Horizontal Take-Off x 8 reps

Rest 60 seconds, and then. . .

Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds

*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 3 reps @ 85-90%
Rest 2 minutes between sets

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80-85%
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
60 Double-Unders or 40 Drag Rope Double-Unders
6-8 Strict Handstand Push-Ups to 0-2″ Deficit
6 Bar Muscle-Ups

D.
Complete reps of 3, 6, 9, 12 & 15 for time of:
Thrusters (135/95 lbs)
Burpee Box Jump-Overs (24”/20”)

Time Cap = 12:00

Athlete Notes:
All GO in today’s workout! This is meant to be fast, and we want to see how well you handle a moderate load on the barbell when your heart rate is up and your legs are burning! The thruster weight should be something that you could do the 15 reps in 1-2 sets when fresh. We want the intensity to be HIGH on this, so having to do 3-4 sets to get through the 12 or 15 reps would defeat the purpose. Ascending reps are always a fun challenge so find ways to stay checked in even knowing that you’ve got more reps to do the next time you return to a station!

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:
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
(use two KBs or DBs and hold front-racked position on off arm as you press)
Rest 2-3 minutes

B.
Three sets of:
1-1-2 Dumbbell Bench Press

x 8-10 reps
Rest 30 seconds
L-Sit x 10.10.10.10 seconds
(rest 10 seconds between work intervals)
Rest 30 seconds

C.
Three rounds for movement quality of:
30 Banded Overhead Triceps Extensions @ 1010
20 Stiff-Legged Dumbbell Deadlifts

Running Endurance Option
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.

Compare your results to the week of July 5, 2021.