April 27, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:

–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch

Followed by…

Two sets of:
60 Second Echo/Assault Bike
Over/Under Barbell Drill x 5 reps each direction

Followed by…

Three sets of:
3-Position Snatch
Set 1 – Empty Bar
Set 2 – 75/55lbs
Set 3 – 95/65lbs

A.
Every minute, on the minute, for 8 minutes:
3 Power Snatches @ 60%

Then, at the 12:00 mark…

For time:
30 Snatches (115/80lbs)
90 Foot Handstand Walk
*Compare score to the 2022 Granite Games team events*

B.
Seven sets of:
2 Front Squats @ 70%
Rest 60-90 seconds between sets

C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 5 reps @ 65-70%
Rest 2 minutes between sets

D.
Four rounds for time of:
25 V-Ups
25 Foot Dumbbell Mixed Carry* Lunge (50/35lbs)
15 GHD Sit-Ups OR Toes to Bar
25 Foot Dumbbell Mixed Carry* Lunge (opposite arms) (50/35lbs)

*One arm overhead, the other in a front rack position.

Time Cap = 12 Minutes

E.
Four rounds of:
25 Banded Hip Thrusts
25 Banded Hamstring Curls

Athlete Training Notes
We’ve got two smaller conditioning pieces coming up today. After the power snatches we’re going to hit a past semi-finals workout of snatches and handstand walking. This one was all about the grip, so many athletes hammered the barbell but then started to eagle claw with their fingers on the handstand walk. Your goal should be 2-5 sets on the snatches, staying over the barbell during any and all breaks that you take. Hitting a smaller set or a couple singles before going into the handstand walk might help you not blow up as bad! Set either 15, 30, or 45 foot sections to go unbroken in and then let us know what you went with and how it went. All in this one is fast, sub 3-4 minutes is cooking. Our Invictus team won with a total time of 8:51 which equates to about 2:13 per person. After that we’ve got more of an accessory style workout than anything else. We’re mixing in some core and lunges and the goal here is to keep things unbroken and move with efficiency. Aim for rounds to take about 2-3 minutes or so and work your transition from piece to piece as well as comfort holding the mixed carry dumbbell. Make sure in the front rack position that you’re not resting the handle of the dumbbell on your shoulders.

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
Three sets of:
12-15 Wide Stance Good Mornings
Rest 30 seconds
20-30 Weighted GHD Hip Extensions

Grip
Accumulate 2 minutes in a weighted pull-up hang (70/53lbs)

Immediately followed by…

Accumulate 2 minutes in a Fat Grip Hang
*If no fat grips then perform a 2 minute plate pinch carry instead.

Swim
Ten sets for quality of:
100 Meter Swim
*Rest as little as possible to maintain consistent time splits.

Monostructural Machine
Five sets of:
4 Minute Ski, Bike or Row
60 Second Rest

*Goal is consistency.

Running
Five sets of:
800 Meter Run @ 70-80% of Mile PR Pace
Rest 60 seconds between sets