October 4, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Every 2:30, for 10 minutes (4 sets) for quality and intensity:
5 Burpee High Box Jumps
12/10 Calorie Assault Bike Sprint

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from 2″ Below the Knee x 1 rep

Build in load over the course of the 10 sets, but prioritize movement quality.

B.
For time:
50 Wall Ball Shots (30/20 lbs)
50 Chest-to-Bar Pull-Ups
500 Meter Row

*Compare results to August 16, 2021.

C.
Every 5 minutes, for 20 minutes (4 sets) for quality:
Barbell Reverse Lunge x 8 reps @ 50% of 1-RM Back Squat
Immediately followed by…
32/24 kg Goblet Squats x 20 reps
Immediately followed by…
Front Racked Walking Lunges with 24/16 kg KBs x 20 Steps

Athlete Notes:
Repeat week! Take a look back to your notes from 8/16 and see how this workout went for you. What went well? What didn’t go so hot? Come prepared with a new plan of attack for this time! That new plan could be anything from one less set to finish the wall balls or chest to bars, forcing yourself to pick the ball back up faster, pushing to go unbroken, or hammering the row and leaving nothing in the tank. We want to see how you improve both physically and mentally by learning from previous attempts!

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:
Dumbbell Bench Press x 5 reps @ 21X1
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes

B.
Four rounds for quality and muscle activation of:
60-Second Banded Monster Walk
10 Bent-Over Barbell Rows @ 1111
100-Foot Single-Arm Overhead Carry (each arm)

C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
15 Dumbbell Push Presses
30 Frog Pumps
(focus on maximal contraction of your glutes during each 2-second hold at the top)

Running Endurance Option
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option
For distances:
40 Minutes of Rowing*

*Change your strokes per minute every 5 minutes as follows:
*0-5 Minutes @ 22 spm
*6-10 Minutes @ 26 spm
*11-15 Minutes @ 22 spm
*16-20 Minutes @ 26 spm
*21-25 Minutes @ 22 spm
*26-30 Minutes @ 26 spm
*31-35 Minutes @ 22 spm
*36-40 Minutes @ 26 spm