February 15, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Warm-Up
Band Distracted Hip Flexor Stretch

x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

A.
In 15 minutes build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch

+ Snatch + Overhead Squat

Loading per set (by %): 60, 70, 75, 80, 85, 85+

C.
Four sets for max reps of:
30 seconds of Hang Power Snatch (95/65 lbs)
Rest 30 seconds

When the running clock reaches 6:00…

Four sets for max reps of:
15 seconds of Hang Power Snatch (115/75 lbs)
Rest 30 seconds

D.
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Toes-to-Bar

Athlete Notes:
Today we are back to cycling snatches. The goal is for you to use weights that allow you to hold on to the bar for the entire 30 seconds. Treat this as the skill session it is and work on ways to be more efficient in the movement. Focus on bar path and play around with how you like to bring the bar down to the ground (do you like to go into the hip or straight to the ground), grip width and when to breathe.

The barbell cycling is followed by a short classic triplet conditioning piece. For most of you, the goal should be to keep each movement unbroken. If you know that 20 snatches or 10 toes to bar will be challenging for you after a couple rounds, you may need to take a quick strategic break and cut them into two sets, and speed up your transitions to make up for lost time. Seven minutes is a relatively short time domain, so there is not much time to waste getting chalk or with long transitions. Set your rope and dumbbells next to the pull up bar and as soon as you finish one station, start the next. The real station that will determine your speed on this workout, as long as your are doing the transitions quickly, is the snatches so know how you will cycle them. Below coach Hunter Britt demos a few variations of cycling dumbbell snatches:
Switch hands on the descent
Switch hands on the floor

The start of the workout will be closer to 85-90% RPE and will build into 100% where you are giving it everything you have in the last 90 seconds of this amrap.

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
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 30-second Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010
(you can either use KBs or a barbell for these)
Station 2 – 30 Kettlebell Snatches (15 each arm)
Station 3 – 45-60 seconds of L-Sit (accumulated)
Station 4 – 15/10 Calories of Assault Bike
Station 5 – 12 Kettlebell Goblet Kang Squats
Station 6 – 10 Zottman Curls @ 3030

Engine Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
30 Air Squats
20/15 Calorie Row
10 Burpee Over the Erg

Running Endurance Option
Ten sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.