April 27, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Hip Flexor Stretch

x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg

Glute Activation Warm-Up

A.
Five rounds at increasing intensity of:
10 Alternating Single-Arm Devil’s Press (35/25 lbs)
20 Air Squats
300 Meter Row

B.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

C.
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

D.
“Lyla”
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Muscle-Ups
Bodyweight Clean & Jerks

Time Cap = 20 Minutes

Athlete Notes:
If you did last Tuesday’s workout then you should have a pretty good idea of how this is going to go. Notice that “Lyla” has more reps, but may be more or less weight depending on your body. The important thing when going into this is to consider the time cap. If you are not going to do the prescribed version, keep the loading on the clean and jerk heavy enough that it will be a challenge for you to finish the workout. Focus on keeping your breaks short, and your movement quality efficient. With a relatively heavy load and 55 prescribed repetitions, you want to make sure you are moving as efficiently as possible.

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.

Engine Accessory Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets) for calories:
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

Strongman Option
A.
Every minute, on the minute, for 10 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Five sets of:
10 Alternating Double Dumbbell Box Step-Ups (50/35 lbs to 24″/20”)
10 Double Kettlebell Deadlifts (HEAVY)
100-Foot Sled Push (HEAVY)
Rest 90 seconds

C.
One set of:
200 Meter Sled “Sprint”