March 29, 2021 – Invictus Athlete Program

Two of the 3 Golden Tickets remain! Buy now for your chance to win!

Two of the 3 Golden Tickets remain! Buy now for your chance to win!

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike with nasal breathing only

B.
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

B.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 30 seconds after each leg

C.
Four rounds for time of:
20 Barbell Biceps Curls (20/15 kg)
30 Jumping Barbell Squats (20/15 kg)

Athlete Notes:
Some of you may opt to repeat 21.3 & 21.4. If that is the case then please make that your focus for the day.

Otherwise, this week starts your transition week. The new cycle begins on April 5th so this week is an opportunity for you to assess your body, prioritize recovery and shore up any nagging injuries you may have accumulated over the Open. Please use this week as a reset for your mind and body.

Today starts off with The Eagle. This is a test from the legendary Dan John (if you don’t know who Dan John is then look him up)! Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Then you’ll back off and do some accessory work so focus on quality of movement throughout the circuits. Get that pump on with those biceps curls!

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
Three sets for movement quality of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Goblet Squats
20 Kettlebell Swings
30 Stationary Dips
30 Banded Face Pulls
40 Banded Romanian Deadlifts
40 Banded Triceps Extensions
50 Walking Lunges
50 V-Ups
Rest 2 minutes

Do not rush the movements. The goal is not how quickly you perform each movement, instead aim for quality muscle contractions and limit your rest between movements. If you are unable to finish the first set in 10 minutes, please reduce the reps of each movement so that you can flow through it in roughly 10 minutes.

Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
30/22 Calorie Assault Bike
20 GHD Sit-Ups
10 Burpee Box Overs (48″/42″)

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of November 16, 2020).

Rowing Endurance Option
Six sets for times of:
Row 1000 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across all sets.