March 20, 2021 – Invictus Athlete Program

Mobility, Activation & Warm-Up
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.
Three sets of:
20/15 Calorie Assault Bike
Rest 30 seconds
15 Double Dumbbell Squats (50/35 lbs)
Rest 30 seconds

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Back Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Use the tempo squats as a primer for today and please be strict with the tempo. Two seconds at the bottom means a full two seconds of zero movement at the bottom of your squat. Please film so that you can make sure you are adhering to the tempo.

C.
For time:
Run 400 Meters
10 Bar Muscle-Ups
Run 400 Meters
20 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters

When the running clock reaches 20:00…

For time:
Run 800 Meters
20 Muscle-Ups
Run 800 Meters

D.
Every 90 seconds, for 18 minutes (2 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – L-Sit x 45 seconds (accumulated time if not unbroken)
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side

Athlete Notes:
Go by feel today since most of you tackled 21.2 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today.

Let’s get in some pulling volume! The runs are really just there to get you a little gassed and winded as you move into your pull-up piece. Keep a piece of chalk on the j-peg for a quick chalk (if needed) or use grips (the same grips you would use if any of these movements showed up in 21.3). Use today to focus on efficiency of movement and finding a smooth rhythm. If you feel like you are going to tear then please cease from doing the movement. Please reduce the reps if you are going to have less than 2 minutes of rest.

Focus on solid form and making every ring muscle-up count on the last piece. Even though there are no rings in the Open there may be rings in the Qualifiers (individuals, team and masters) so focus on a solid lock out at the top. We again advise you to film this so you can assess your lockout in each rep to make sure you are adhering to the movement standard.

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
Every 4 minutes, for 16 minutes (4 sets):
6-8 Weighted Supinated-Grip Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
6-8 Pendlay Rows

Running Endurance Option
For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace”

Rowing Endurance Option

Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes