July 27, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…

–Banded Lat Stretch
-Banded Front Rack Stretch
–Band Distracted Pec Stretch

Followed by…

Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
20 Banded Good Mornings

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

B.
Seven sets of:
4 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Partner Option:
For time:
150 Synchronized Wall Ball Shots (20/14lbs to 10′)

*Every 2 minutes, including at the 0:00 mark, perform the following calories on an Echo/Assault Bike…

Male/Male Pairs: 25 Calories
Male/Female Pairs: 21 Calories
Female/Female Pairs: 17 Calories

*Split the calories however.

Individual Option:
For time:
150 Wall Ball Shots (20/14lbs to 10′)
**Every 2 minutes, including at the 0:00 mark, perform 15/12 calories on an Echo/Assault Bike.

D.
Four sets of:
10 Banded Sumo Deadlifts @ 60-65% + 25% Band Tension
Rest 60 seconds between sets

Athlete Notes
Nothing like Karen with a twist to finish out the week. This one is pretty simple. If you’re hitting partner option then hammer the bike and give yourself time on the wall balls. Try to keep it to 1-2 sets during every 2 minute window. If you’re going individual then you’ll do a little more cruising on the bike but should still aim for about 45-55 seconds, which leaves you about 60 seconds or so each set to hit some wall balls. In 60 seconds you can do some good damage so focus on your breathing on each rep in order to keep the heart rate in check and keep chipping away.

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
Four to Five sets of:
15-20 Barbell Hip Thrusts
Rest 30 seconds
4-6 Tempo Glute Ham Raises @ 51A1
Rest 1-2 minutes between sets

Grip
Four rounds of:
4 Strict Toes to Bar
8 Strict Knee Raises
12 Toes to Bar
16 Knees to Elbow

Pure Conditioning
For completion:
35-40 Minutes @ Zone 2 Pace

Running
For completion:
Easy 5 Mile Jog