May 18, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
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

Warm-Up Flow
Four rounds at increasing intensity of:
20 Overhead Squats (20/15 kg)
8-10 Strict Supinated Grip Pull-Ups
5 Wall Walks

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 90 seconds until you miss the same weight twice build to a 1-RM in the following complex:
Deadlift + Clean + Hang Clean

Start 100 lbs below your 1-RM Clean and build to todays heaviest complex
Males increase load by 10 lbs every set.
Females increase load by 5 lbs every set.

C.
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (225/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)

Compare results to April 13, 2021.

Athlete Notes:
Today’s session has you working on toes-to-bar volume paired with heavier ground to overhead and followed by a higher skill movement. If you feel strong with your handstand walks then add in an obstacle course or ramp! Just make sure that you are testing the same version of the workout that you did on April 13, 2021.

Your forearm strength will be what most likely fatigues first, so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip on the ground to overhead, and try a fast double followed by quick singles if you’re up for it. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose today!

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
For time:
300/215 Calorie Assault Bike*

*Perform this as 60 seconds on, followed by 60 seconds of rest. Do not continue pedaling during the 60-second rest period.

Compare results to April 6, 2021.

Strongman Option
A.
Three sets of:
Single-Arm Dumbbell Overhead Carry x 100 Feet Each Arm
(these should be performed with the heaviest DB you can handle)
Rest 60 seconds
Single-Arm Front-Rack Kettlebell Carry x 100 Feet Each Arm
(be sure to maintain perfect posture – do not collapse on the side supporting the kettlebell)
Rest 60 seconds

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
30/22 Calories of Assault Bike
20 Goblet Squats (32/24 kg)
100 Meter Sled Sprint (unloaded)*

Compare results to April 6, 2021.

C.
Two sets of:
25-Meter Farmer’s Carry (100/70lb.)
25-Meter Handstand Walk
25-Meter Sandbag Carry (Heavy)*
25-Meter Farmer’s Carry (100/70lb.)
25-Meter Handstand Walk
25-Meter Meter Sandbag Carry (Heavy)
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.