May 14, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side

Row 5 minutes at a relaxed pace and then …

Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps

A.
Every 90 seconds until you miss the same weight twice:
Clean + Clean & Jerk

Start at 60% of 1-RM and add 2-3% each set

B.
Four sets
21/18 Calorie Row
15 Burpees Over the Erg
9 Ground to Overhead*
3/2 Legless Rope Climbs
Rest 3 minutes

*Set 1: 185/135 lbs
*Set 2: 205/145 lbs
*Set 3: 225/155 lbs
*Set 4: 245/165 lbs

Loading suggestions:
*Set 1: 60-65%
*Set 2: 65-70%
*Set 3: 70-75%
*Set 4: 75-80%

C.
Four rounds for time of:
50 Heavy Rope Double-Unders or 75 Double Unders
25 GHD Sit-Ups
10 Dumbbell Squats (70/50 lb DBs; back head of dumbbell on shoulder)

Athlete Notes:
Have some fun with today’s workout! You are going to be limited on how quickly you can allow yourself to move with the heavy weights that are at the end of the workout, but this is a great opportunity to find out where your limits are. Find out how quickly you can get back on the bar or up the rope and the rest needed between each rep to make a successful lift. Push yourself hard on the first workout and then make your main focus on the second part to move steady and efficiently.

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 of:
Single-Leg Calf Raises x 40 reps each leg @ 10X0
Rest 30 seconds
Supinated-Grip Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 2111
Rest 60-90 seconds

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort

Handstand Push-Up Progressions –

For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up

x 3 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.