January 22, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
One to two sets of:
Banded Lat Stretch x 45-60 seconds (each side)
Band Distracted Hip Flexor Stretch x 45-60 seconds (each side)

Followed by…

Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
5 Medball Broad Jump to Triple Extension Throw

Followed by…

Three rounds of:
3 Wall Walks
6 Burpee Pull-Ups
9 Toes to Bar

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Lift-Off + Low Hang Snatch + Overhead Squat + Snatch
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Stand all the way up after the liftoff before performing the low hang snatch 2″ below the knee.
***Drop and reset after the Overhead Squat.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

C.
For total reps:
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest to Bar Pull-Ups
10 Thrusters (95/65lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Chest to Bar Pull-Ups
8 Thrusters (115/85lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
6 Chest to Bar Pull-Ups
6 Thrusters (135/95lbs)

D.
Five rounds of:
20 V-Ups
100 Foot Sandbag Bearhug Carry

Athlete Training Notes:
As the volume goes up the reps drop down but the weight gets heavier. We’ve seen so many combinations of pulling paired with thrusters over the years that we want to make sure you’re more than prepared for if this shows up in the open or quarterfinals. On the first section we’ll be looking to aim for on the minute. That may fall off quickly, but if you can hit 4 rounds or more there then you’re crushing it. With the light barbell we expect your transitions to be relatively quick, take your breath at the top of each rep or in transition back to the pull-ups. After the rest we’ll increase weight and drop the reps a bit. The volume will start to catch up to some of you so your goal here is somewhere between 60-75 seconds per round. Remember, 4 minutes goes by fast so don’t waste time staring at either of the bars. The final 4 minute interval is our shortest rep count and if this weight isn’t overly aggressive for you then we’ll be looking to finish rounds in around 45-50 seconds average. Some of you will be faster and some will be slower, and at the end of the day there is a height component to this and our team too tall athletes will just have to move as fast as they can, but as long as all of you are moving the full 4 minutes we’re in good shape. If you start to tear, don’t be a hero, sub for kettlebell swings or something else.

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.

Additional Cardio Option 1
Six rounds of:
2:30 Second Row, Bike, Ski or Run @ Endurance Pace
90 Second Row, Bike, Ski or Run @ Flux Pace

*Endurance Pace = something that you could hold for 30-45 minutes.
**Flux Pace = Endurance Pace +25% (easiest to calculate when noting Watts).

Sled Session
Five rounds, for loading, of:
200 Foot Unbroken Sandbag Bearhug Carry
100 Foot Reverse Sled Drag (7/10 effort)

Strength Accessory
Three sets of:
16-20 Dumbbell Box Step Overs (60/40lbs to 24/20″)*
Rest 30 seconds
20 GHD Back Extensions
Rest 60 seconds between sets

55+: 50/30 lbs to 24/20″

Followed by…

Four sets of:
10 Barbell Good Mornings
20 Banded Good Mornings
Rest 60-90 seconds between sets

Additional Cardio Option 2
For time:
50 Foot Handstand Walk
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
25/20 Calorie Echo Bike
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
50 Foot Handstand Walk

55+:
For time:
25 Foot Handstand Walk
100 Foot Dumbbell Front Rack Walking Lunge (35/20lbs)
25/20 Calorie Echo Bike
100 Foot Dumbbell Front Rack Walking Lunge (35/20lbs)
25 Foot Handstand Walk