July 16, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…

–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch

Followed by…

Three sets of:
200 Meter Easy Jog
20 Banded Good Mornings
20 Supinated Grip Band Pull Aparts
20 Banded Hamstring Curls (light resistance)
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Squats

Followed by…

Three sets of:
5 Clean Grip Romanian Deadlifts
5 Mid Hang Muscle Cleans (2″ above knee)
5 Mid Hang Power Cleans
5 Front Squats
5 Back Rack Squat Jumps
*PVC – Empty Bar*

A.
Every 2 minutes, for 20 minutes (10 sets of):
Mid Hang Squat Clean

Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 75%
Set 2: 2 reps @ 85%
Set 3: 1 rep @ 90-95%
Set 4: 2 reps @ 90%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 80%
Set 7: Max Quality Reps @ 70%
Rest 2 minutes between all sets

C.
Option A:
Six sets for times of:
200 Meter Run
15 Bar Facing Burpees
10 Deadlifts (225/155lbs)
Rest 1:1 between sets

Option B:
Six sets for times of:
200 Meter Run
15 Bar Facing Burpees
7 Deadlifts (275/185lbs)
Rest 1:1 between sets

Option C:
Six sets for times of:
200 Meter Run
15 Bar Facing Burpees
15 Russian Kettlebell Swings (70+/53+lbs)
Rest 1:1 between sets

Athlete Training Notes
Run fast, burpee faster, deadlift fastest (with quality form of course). Your goal here is to be about 90-120 seconds of work followed by 90-120 seconds of rest. Everyone will be a little different depending on running course and whether you’re on a runner or not. The goal is to just move as fast as you can through each of the 6 sets and then repeat the effort and keep sets as consistent as possible. There are three options depending on how your body is feeling and what you’re looking for. Each one should end up taking about the same amount of time. Grab your partner and hammer!

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.

Power Output
Every 5 minutes, for 15 minutes (3 sets of):
22/16 Calorie Echo/Assault Bike Max Effort Sprint

Strength Accessory
Three sets of:
6-8 Glute Ham Raises
Rest 30 seconds
8-10 Tempo Narrow Stance Heel Elevated Squats @ 2121
Rest 60 seconds

Followed by…

Three sets of:
10 Single Leg Romanian Deadlifts (each leg)
10 Bulgarian Split Squats (each leg)
Rest 15 seconds between legs, 30 seconds between movements, and 60 seconds between sets.

Followed by…

Four sets of:
25 Reverse Hypers @ 50-60% of 1RM Back Squat
Rest as needed

*If no Reverse Hyper, then perform 20 Weighted GHD Back Extensions instead.

Machine Based Mixed Modal
Ten rounds for time of:
15/12 Calorie Concept 2 Bike Erg OR 12/9 Calorie Echo Bike
15/12 Calorie Row
15/12 Calorie Ski

*Goal is to keep rounds to 2.5 minutes or less. Adjust calories up or down accordingly.

Zone 2 Running
Accumulate 35 minutes jogging at a zone 2 pace. Option to add a ruck or weight vest if you’d like. Try to prioritize softer surfaces over concrete.