September 29, 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):
3 reps of Jump to Split @ 60% of 1-RM Jerk
(The barbell stays on your back the whole time. We are working on quickly moving our 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 40 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)

Two more sets than September 15!

The goal is to keep moving for the entire 40 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 2 minutes, for 12 minutes (6 sets) for quality:
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
15 GHD Sit-Ups

Athlete Notes:
Is it ground hog day? We just cranked this EMOM out a couple weeks ago, but now we’re adding a couple more rounds! Your goal should be to complete the extra two rounds just as you did for the initial 32 minutes. If you finished that one and had more in the tank, challenge yourself to add an extra calorie or burpee. Stay checked in, and stay ahead of the clock! When that next minute rolls over, START!

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:
Lean Away Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2 minutes

B.
Three sets of:
Prone Swimmers x 5 reps @ 4141
Rest 45 seconds
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 45 seconds

C.
For completion, partitioned however you’d like:
50 Inverted Barbell Rows @ 2111
50 Hanging Knee Raises @ 2111

Aerobic/Gymnastics Accessory Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

Compare results to September 25, 2020 .

Running Endurance Option
Three sets for times of:
Run 2000 Meters
Rest 4-6 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Three sets for times of:
Row 2500 Meters
Rest 5 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.