September 15, 2021 – Invictus Athlete Program

Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 32 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 8-10 Burpee Box Jump-Overs (24″/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (115-135/75-95 lbs)

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.

D.
Every 5 minutes, for 15 minutes (3 sets):
Alternating Barbell Reverse Lunge x 8 reps @ 50% of 1-RM Back Squat.
Immediately followed by…
Goblet Squats x 20 reps (light, continuous movement)
Immediately followed by…
Front-Racked Walking Lunge x 20 Steps (light, continuous movement)

Athlete Notes:
Another Wednesday EMOM coming your way! Rule #1 of EMOM’s…nobody talks about EMOM’s (name that movie). On a more serious note, you guys should be seasoned veterans at this by now. The most important thing is starting the next station. Don’t let precious seconds tick away while you contemplate your discomfort. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds. When you finish this, you’ll be that much stronger, both physically and mentally.

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.
Four sets of:
Tempo Strict Pull-Up x 5 reps @ 6211
(use an assist to get back up if necessary, focus on the controlled 6-second lowering; add weight if you can easily maintain rep and tempo prescription)
Rest 2 minutes

B.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds

Aerobic/Gymnastics Accessory Option
Four sets for calories of:
60 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 3 minutes

*Goal is to hold the same pace as you did on September 1, 2021.

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of July 21, 2021.

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option

Three sets for times of:
Row 2000 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.