December 9, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Push-Up Plank
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Goblet Squat Hold
2-3 Wall Walks
20-30 Second Nose to Wall Handstand Hold

A.
Every 2 minutes, for 10 minutes (5 sets) of:
1 Tempo Front Squat @ 30X1 + 1 Front Squat @ 85-90%

B.
Every minute, on the minute, for 6 minutes
5 Snatches @ 50%

Followed by…

Every minute, for as long as possible:
1 Snatch beginning @ 60%
(Add 5-10lbs each minute)

C.
Six sets for times of:
25 GHD Sit-Ups OR 20 Toes to Rings
50 Foot Handstand Walk (25 Foot Increments)
*Thrusters*
Rest 90 seconds between sets

Set 1 – 18 @ 96/65lbs
Set 2 – 15 @ 115/85lbs
Set 3 – 12 @ 135/95lbs
Set 4 – 9 @ 155/105lbs
Set 5 – 6 @ 185/125lbs
Set 6 – 3 @ 205/135lbs

*Sub for Handstand Walk is 2-3 Wall Walks OR 100 Foot Double Kettlebell Overhead Carry (53/35lbs)

D.
Three sets of:
15-20 Weighted Side Bends (each side)
30 Second Side Plank (each side)
Rest as needed

Athlete Notes:
Shoulder and core burner is coming up today. Hit the GHD’s or Toes to Rings unbroken, follow that up by quickly getting on the handstand walk and hitting that in whatever you’re capable of – if you’re proficient then perform 25 foot unbroken increments adding in a turnaround on your hands if you’d like. Follow the handstand walk up with grabbing that barbell and knocking out the thrusters in as few sets as possible. The reps descend but that weight will get heavy. Please adjust the loadings accordingly to something that you could perform all 6 sets in 1-2 attempts. If you know that 205/135 isn’t going to happen for you, then make smaller jumps earlier and worry more about achieving the stimulus – go fast, blow up the core, then force your body to stay upright to drive the legs on the thrusters while you’re breathing heavy. Use the rest to adjust your weights, then hit the next set hard knowing that you’re doing less and less reps each time.

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.

Mixed Modal
Six sets of:
Complete as many meters as possible in 5 minutes of:
60/45 Calorie Row OR Concept 2 Bike Erg
Max Distance Assault Run, Bike, or Ski in the remaining time
*No rest between sets

Additional Work
Five sets of:
100 Foot Yoke Carry OR 40 Second Back Rack Hold with 110-120% of your 1RM Back Squat
2 Legless Rope Climbs
100 Foot HEAVY Sled Push OR 20/15 Calorie Concept 2 Bike Standing Damper 10
4 Rope Climbs
Rest 2-3 minutes between sets