February 13, 2023 – Invictus Athlete Program

Get Moving || Warm-Up
Every 6 minutes, for 18 minutes (3 sets of):
2 Minute Bike
15 Air Squats
10 Push-Ups
5 Strict Pull-Ups
5 Burpees to Pull-Up Bar
50 Double Unders

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.

B.
Six sets of:
3-Position Snatch @ 80%
(high hang, mid thigh, floor)
Rest as needed

*You may drop between all reps if needed.

C.
Five sets for times of:
12 Deadlifts (225/155lbs)
40 Foot Dumbbell Front Rack Lunge (50/35lbs)
12 Dumbbell Thrusters
40 Foot Dumbbell Front Rack Lunge (50/35lbs)
Rest or alternate with a partner 1:1 between sets

D.
Four sets of:
20 Banded Pull Aparts
20 Banded Presses
Rest as needed

Athlete Notes:
We’re looking for unbroken reps and speed of movements today. Your goal is 12 deadlfits in a row, grab the dumbbells and lunge the 40 feet, then go straight into the thrusters. After you finish that, hang on to them and finish out those lunges unbroken. The rest should be just enough to be able to hang on and push the pace. How many sets in before you start to hit that critical dropoff?

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 Short Option
Complete as many reps possible in 2 minutes of:
25/19 Calorie Row or Assault Run
Max Distance Sandbag Carry in remaining time
Rest 60 seconds and repeat for THREE sets

Followed by…

Complete as many reps possible in 2 minutes of:
25 GHD Sit Ups
Max Distance Assault/Echo Bike in remaining time
Rest 60 seconds and repeat for THREE sets

Followed by…

Complete as many reps possible in 2 minutes of:
25/19 Calorie Row or Assault Run
Max Burpee Box Jump Over in remaining time
Rest 60 seconds and repeat for THREE sets

Strength Accessory Option
Every 3 minutes, for 15 Minutes (5 sets) of:
150 Foot Farmer Carry
*60 Second Front Rack Hold

*The Front Rack Hold can be with dumbbells, kettlebells or a barbell. Choose a weight that you can maintain a proper spine position, but that is challenging.

Additional Work Option
Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1: 3-4 Strict Handstand Push Ups to a deficit
Station 2: 3-4 Wall Walks

Additional Work Option
Three sets of:
Side Plank x 30-45 seconds each side
Rest as needed