July 30, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend a few minutes rolling out the hamstrings and the pecs

Followed by…

Three rounds at 70-80% effort of:
12/9 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Empty Bar OR Goblet Hold Kang Squats
10 Supinated Grip Bent Over Rows
6-8 Empty Bar Bulgarian Split Squats (each leg)

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

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

*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Take 15 minutes to build to today’s 1 rep max Back Squat.

At the 15:00 mark…

Max reps @ 70% of today’s heavy (leave 3-4 reps in the tank)
Rest 2 minutes
Max reps @ 60% of today’s heavy (leave 2-3 reps in the tank)
Rest 60 seconds
Max reps @ 50% of today’s heavy (send it)

C.
Five sets for times of:
5 Dumbbell Clusters (50/35lbs)
10 Toes to Bar
50 Double Unders
10 Toes to Bar
5 Dumbbell Clusters (50/35lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

D.
Three sets of:
10 Single Leg Romanian Deadlifts (each leg)
Rest 30 seconds
45-60 Second Wall Sit
Rest 30-60 seconds

Athlete Training Notes
It’s time to race your partner today. The faster you go, the less rest they get! The goal here is unbroken throughout. Aim for rounds to be somewhere in the 2 minute or less range. If you need to drop reps in order to stay within that time domain then please do so.

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 7 minutes, for 14 minutes (2 sets of):
30/22 Calorie Echo/Assault Bike Max Effort Sprint

Strength Accessory
Three sets of:
40 GHD Back Extensions
Rest 60 seconds
50 Banded Hamstring Curls
Rest 60 seconds

Machine Based Mixed Modal
For time:
100/80 Calorie Row
*Every minute, on the minute, including at 0:00…

5 Lateral Burpees Over the Erg

50-54:
For time:
80/60 Calorie Row
*Every minute, on the minute, including at 0:00…

5 Lateral Burpees Over the Erg

55+:
For time:
70/50 Calorie Row
*Every minute, on the minute, including at 0:00…

5 Lateral Burpees Over the Erg

Zone 2 Running
Accumulate 40 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.