January 25, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch

x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
For time:
50/35 Calories of Assault Bike
50 Overhead Squats (75/55 lbs)

How close to 4 minutes can you get??

Athlete Notes:
Get ready for the burn today! This workout is hardly about pacing, but rather purely about driving your head through the wall. (Not literally, please don’t fight a wall). This workout is meant to burn and we want you to perform this first workout like it is your main event for the day. Give a good sprint into the start of your bike to rev up the RPMs and then find an aggressive but manageable pace to finish it out. Working through the Overhead Squats will be more about the mental push versus the physical push. Your legs will be wobbly but remind yourself this weight is light and your shoulders are strong. Start at a steady pace to flush out your legs and then push the tempo. Keep an unbroken mindset! Please scale the load if you know you’d be unable to do 25 unbroken reps fresh.

C.
Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

Start at 75% and build to todays heavy for 2-3 reps

D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Box Jump-Overs (24″/20″; be safe, but we’d like to see a full clearance on these box jumps if possible)
20 Alternating Dumbbell Snatches (50/35 lbs)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jump (24″/20″; jump up, step down)
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Thrusters (alternate arms however you’d like)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 9 minutes of:
10 Box Jump-Overs (30″/24″)
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Thrusters (alternate arms however you like)
80 Double-Unders

Athlete Notes:
Please rest as needed following your front squats. You’ll then tackle multiple AMRAPs that will test your pacing strategy. It will be important to keep your breathing as relaxed as possible during each movement while maintaining quick transitions. Note in AMRAP 1 you are asked to clear the box jump if you can safely do so. This may initially feel awkward but as you move through the reps your confidence should increase. The dumbbell snatches should be completed at a steady and unbroken pace. Your perceived rate of exertion should be around 85% (remember, your rate of perceived exertion will increase in each AMRAP but the goal is to keep your movement pace as consistent as possible).

You’ll be completing box jumps in AMRAP 2 and we ask that you not rebound these to protect your achilles. You’ll want to continue with a steady pace and relaxed breathing through your dumbbell snatches. It is your choice how to alternate the single arm dumbbell thrusters, but make sure you complete 20 reps per arm. Your perceived rate of exertion should be around 90%.

AMRAP 3 has you doing box jump overs with a higher box. You are not expected to clear the box so please complete like a regular box jump-over. Continue with a steady pace and relaxed breathing, using the double-under station as your ‘reset’ station. Your perceived rate of exertion should be around 95% at this point.

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 Option

A.
Five sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 15 seconds
Band Pull-Throughs x 15 reps @ 20X1
Rest 60 seconds

B.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.

Engine Accessory Option
For time:
27/20 Calories of Assault Bike
27 Bar-Facing Burpees
21/15 Calories of Assault Bike
21 Bar-Facing Burpees
15/12 Calories of Assault Bike
15 Bar-Facing Burpees
9 Calories of Assault Bike
9 Bar-Facing Burpees

Rest until the running clock reaches 15:00, and then…

For time:
9 Calories of Assault Bike
9 Bar-Facing Burpees
15/12 Calories of Assault Bike
15 Bar-Facing Burpees
21/15 Calories of Assault Bike
21 Bar-Facing Burpees
27/20 Calories of Assault Bike
27 Bar-Facing Burpees

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 200 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.