August 27, 2024 – Invictus Athlete Program

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

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 5 Single Arm Presses + 50 Foot Single Arm Overhead Carry (each arm)
Station 2: 5 Strict Pull-Ups + 5 Strict Toes to Bar
Station 3: 60 Second Bike or Row @ 70-80% Effort
Station 4: 4-5 Broad Jumps (for distance)

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (high hang/hip, mid hang)

Set 1: 65%
Set 2: 69%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
3 Low Hang High Pulls @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 3 reps @ 60-70%

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 70% of 1RM Strict Press

C.
Option A:
For time:
45 Bar Muscle Ups

Option B:
For time:
30 Bar Muscle Ups

Option C:
For time:
75 Chest to Bar Pull-Ups

Option D:
For time:
50 Butterfly Pull-Ups

*Choose one option that is within the realm of your capabilities. Keep note because we will re-test later on.

D.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 16-20/12-16 Calorie Row
Station 2: 12-15 Lateral Burpees Over the Rower
Station 3: 30 Seconds Max Reps Gymnastics Pulling of Choice

Suggestions:
-Ring Muscle Ups
-Bar Muscle Ups (unless you did the 45 or 30 for time prior)
-Chest to Bar Pull-Ups
-Toes to Bar
-Strict Pull-Ups

Conditioning Training Note
To start the day we’ve got another gymnastics density test. The goal here is to minimize the amount of sets to achieve the required reps. Make sure you note which option you choose, your time, and the amount of sets you break it into because we will test this again down the road. After that we’re moving into our EMOM for the day. Station 1 should take about 45-50 seconds. Station 2 we’re looking about 30-45 seconds. Station 3 you’re capped at 30 seconds but pick a movement you need to work on and maximize your reps during that 30 second work window.

Optional Additional Work Sessions
Power Output
Three to Four sets of:
10/7 Calorie Echo/Assault Bike
5 Sandbag to Shoulder (150/100lbs)
35-49: 150/100 lbs
50-59: 100/75 lbs
60+: 75/50 lbs
Rest 3-4 minutes between sets

*The goal is a max effort sprint on each set. If power is dropping on the 3rd set, then you are done.

Strength Accessory
Two sets of:
50 Foot Lateral Sled Drag (left)
Rest 60 seconds
50 Foot Lateral Sled Drag (right)
Rest as needed

Followed by…

Four sets of:
50 Foot HEAVY Sled Push
50 Foot HEAVY Reverse Sled Drag
Rest as needed to go heavy.

Followed by…

Two sets of:
50-100 Foot Sled Harness Drag (depending on space availability adjust the weight accordingly)
Rest as needed to make it burn.

Machine Based Mixed Modal
Two rounds for time of:
30/24 Calorie Echo/Assault Bike
30/24 Calorie C2 Bike
30/24 Calorie Ski

Rest 5 minutes then…

Four rounds for time of:
15/12 Calorie Echo/Assault Bike
15/12 Calorie C2 Bike
15/12 Calorie Ski

Zone 2 Running
40 Minute Zone 2 Bike or Jog

*Every 8 minutes, starting at the 8:00 mark, perform…
50 Crossovers + EITHER 2-4 Rope Climbs OR 4-8 Ring Muscle Ups

*If you performed muscle ups during the primary session then perform rope climbs here.” “35-49:
40 Minute Zone 2 Bike or Jog

*Every 8 minutes, starting at the 8:00 mark, perform…
40 Crossovers + EITHER 1-2 Rope Climbs OR 1-4 Ring Muscle Ups

*If you performed muscle ups during the primary session then perform rope climbs here.

50-59:
40 Minute Zone 2 Bike or Jog

*Every 8 minutes, starting at the 8:00 mark, perform…
20 Crossovers + EITHER 1-2 Rope Climbs OR 1-2 Ring Muscle Ups

*If you performed muscle ups during the primary session then perform rope climbs here.” “60+
40 Minute Zone 2 Bike or Jog

*Every 8 minutes, starting at the 8:00 mark, perform…
10 Crossovers + EITHER 1-2 Rope Climbs OR 4-8 Ring Dips

*If you performed muscle ups during the primary session then perform rope climbs here.