January 3, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
5-10 Medball Cleans (20/14lbs)
20-25 Wall Ball Shots (20/14lbs)

A.
Build to Today’s 1-RM Power Clean

When the clock reaches 10:00, perform…

Every 20 Seconds, for 10 Minutes (30 reps) of:
Power Clean and Jerk @ 60% of 1-RM Clean and Jerk

Do not max out your jerk with the clean. Just warm up your jerk as you build and once you get to 70% switch to just power cleans for the first 10 minutes.

B.
Complete as many rounds and reps as possible in 7 minutes of:
50 Double Unders
6 Deadlifts (315/225lbs)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
12 Toes to Bar

At the 7:00 mark, Rest 60 seconds, then at the 8:00 mark…

Complete as many rounds and reps as possible in 7 minutes of:
50 Double Unders
12 Deadlifts (225/155lbs)
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
12 Toes to Bar

C.
Three sets of:
Banded Hamstring Curl x 40 seconds
Rest 20 seconds
Banded Glute Bridges x 40 seconds
Rest 1:20 seconds

Athlete Notes:
A little open style workout is coming up today. This one is going to be a little tricky with how you want to pace it. If you worry too much about the second 7 minute segment then you’ll pace too much on the first segment. We want you to push the pace just as if it was a single 7 minute workout, recover and change your weights during that 60 second reset, then start right back at an aggressive pace. Subtracting 90/70lbs from the deadlift weight should allow you to continue moving quickly even with all the accumulated fatigue. Double unders should be unbroken unless you trip (don’t plan breaks). Deadlifts we’re looking 1-2 sets for both segments. Walking lunges should be completed unbroken with a 25 foot turnaround (think open/quarterfinals style). Toes to bar we’re pushing unbroken here because the front rack lunges should relax your grip a bit. Take note of how the movements went and where any dropoff (if any) occurs.

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.
Bike Option
Assault Bike
5 Minute Bike
Rest 90 Seconds
4 Minute Bike
Rest 75 Seconds
3 Minute Bike
Rest 60 Seconds
2 Minute Bike
Rest 45 Seconds
60 Second Bike
Rest 60 Seconds
60 Second Bike

*Set a pace during the initial 5 minute portion, and do not let yourself drop below that. Try to increase pace/intensity as the intervals get shorter.

Additional Work
Three sets of:
Sandbag Carry (Walk Slow) x 150 Feet
Rest as needed

Today is lighter on the additional session volume with this being week one and yesterday being a tough day.

Additional Work
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed

Focus on keeping your midline straight and not shifting