February 20, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
5 Minutes Rowing @ easy, nasal only breathing pace

and then …

Glute Activation Warm-Up
20 Seconds on Rack/20 Seconds off Rack

and then …

Upper Body Warm-Up
10-12 reps per exercise

A.
Every 4 minutes, for 12 minutes (3 sets) for times:
400 Meter Run
20 Single Dumbbell Squats (50/35 lbs)
10 Alternating Single Dumbbell Devil’s Press (50/35 lbs)

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

C.
For time:
40 Alternating Pistols
20 Snatches (155/105 lbs)
150-Foot Handstand Walk
20 Alternating Pistols
10 Snatches
100-Foot Handstand Walk
10 Alternating Pistols
5 Snatches
50-Foot Handstand Walk

Rest 5 minutes, and then. . .

For time:
Complete rounds of 21, 15, and 9 reps/calories of:
Burpee Over the Erg
Calories of Rowing

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Athlete Notes:
Today’s first conditioning part is going to really challenge your higher skilled gymnastics. Pistols, moderately loaded snatches and handstand walks will all come down to how well you have been working on these skills, your mobility and control of the movement. For that reason, pacing will be dependent on your mastery over each movement. Make sure you warm up your pistols before starting the workout since that is where you will start and you’ll want to have your full range of motion to keep them efficient. Most of you will benefit from wearing weightlifting shoes to help with the pistols and snatches. We’ve been training a lot of barbell cycling the past few weeks, so utilize whatever method you’ve found best for this rep scheme and weight. If you struggle with handstand walking, push the pace on the snatches to give yourself a little more time at that station. Mark your starting point for your handstand walks and make sure to start with hands behind the line. Please check out this video on tips for handstand walking by our coach, Ricky Moore, who is a stud on his hands: https://invictusfitness.com/blog/handstand-walking-tips-competition/

If you know that this going to take you longer than 20 minutes, please modify the area that is going to slow you down the most to ensure this takes 20 minutes or less.

The second conditioning piece is low skill, so you can really push here. This is all legs and lungs! Make sure you start fast and put the blinders on in this workout. Win the argument with yourself to not let your body slow down on burpees even when it is telling you to just go a little slower. This workout is fast, so slowing up your pace, even for just a bit, could mean a big drop off if this were an Open workout.

D.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 2 – Single-Arm Kettlebell Row x 8-10 reps each @ 2111
Station 3 – Kettlebell Biceps Curls x 15 reps @ 2111
Station 4 – L-Sit or L-Sit Progression x 60 seconds

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.

Strongman Option
Three sets of:
Max Supinated-Grip Pull-Ups
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds and then. . .
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Immediately followed by. . .
60 second Plate Pinch Hold (35/25lbs.)
Rest 2-3 minutes

Running Endurance Option
For distance:
10 Minutes of Running @ 80-85% of 5k PR pace
10 Minutes of Running @ 90-95% of 5k PR pace
10 Minutes of Running @ 80-85% of 5k PR pace”

Rowing Endurance Option

Two sets for times of:
Row 3000 Meters
Rest 90 seconds

Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.