February 12, 2021 – Invictus Athlete Program

Primary Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

A.
Five sets of:
3-Position Snatch
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 50-70 Double-Unders
Minute 2: 12-15 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Dumbbell Renegade Rows
20 Air Squats

*Renegade Rows = Row Left, Push-Up, Row Right = 1 rep

Athlete Notes:

Today you get the opportunity to choose your approach for the workout, so decide which rep scheme best suits your current abilities and goals, and stick with it for the entire EMOM. This workout is designed to test your barbell cycling proficiency, which you have been training for the past 5 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Your score will be the number of ground to overhead reps achieved throughout the five sets, so be smart with how you approach each weight. Push to work for 50-55 of the 60 seconds, giving yourself a few seconds to get composed before you pick up your rope, which should be laid out next to the barbell.

Ideally you will have a barbell set up for each weight, however we understand that for many of you that is not possible. If that is the case, please give yourself an additional 60 seconds after each set to change out the weight.

The 10-minute AMRAP should be completed at 80-85% rate of perceived exertion, so be diligent to keep the strict pull-ups strict and the renegade rows an actual prone row and not a kipping dumbbell row.

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.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 31X1

Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.

B.
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30-45 seconds
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 2 minutes

Gymnastics Skills Accessory Option
Pistol Squat Progressions –

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 60 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 60 seconds (left leg)

Followed by. . .

One set of each:
Calf and Hamstring Combo Stretch x 60 seconds(right leg)
Calf and Hamstring Combo Stretch x 60 seconds (left leg)

Followed by. . .

Option 1 –
For 2 minutes, perform one set of:
Front Weighted Pistol Half Squat x max reps, but for quality
*Descend as low as you can toward parallel without losing balance.

Push-Up Progressions –

Every 30 seconds, for 2 minutes (4 sets) of complex:
Hand Plank x 10 seconds + Push-Up x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pull-Up with Scaling Option x 15 reps
*Use your legs as much as necessary to finish all the reps.
Interval 2 – Incline Push-Up on 30″ Box x 20 reps

L-Sit Progressions –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Arch, Tuck, Extend on Boxes x 8 reps
*Slow and controlled. Try to extend legs until completely straight.
Interval 2 – Elbow Jacks x 15-20 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 30 seconds
Interval 2 – Elbow Plank x 30 seconds
*Transition between these two exercises immediately by rolling over.

Engine Accessory Option
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Burpee Box Jump-Overs (24″/20″ – No Touch)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″ – you can land on top)

First 10 reps re NO TOUCH, final 10 you may touch the box. BE SAFE!