June 12, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Warm-Up Flow
At increasing intensity:
1000 Meter Row
50/35 Calorie Assault Bike
800 Meter Run (Assault Runner if possible)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%

B.
Five sets of:
Clean Deadlift x 5 reps
Rest as needed

Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.

C.
“Back to Back 1 & 2”
Three rounds for time of:
33 Wall Ball Shots (30/20 lbs)
22 GHD Sit-ups
11 D-Ball or Sandbag Cleans (150/100 lbs)

Rest 2 minutes, and then. . .

Three rounds for time of:
22 Toes to Bar
11 D-Ball or Sandbag Step-Overs (100/70 lbs; 24″/20″)

Athlete Notes:
Sandbag Saturday! This is a fun semifinals workout that you will have the opportunity to compare efforts with. Most athletes tackling “Back to Back” will be limited by how quickly they can get right back on the sandbag. It is ok to break the wall balls 1-2 times every set as long as you are disciplined in keeping your breaks to 2-4 seconds. You want to really be able to hammer the 33 total sandbag cleans which can suck up time if too fatigued going into them. You will have a similar strategy on the second part as well. Make sure you perform the toes to bar only at a pace that allows you to immediately pick up the sandbag and go unbroken there.

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
Four sets of:
30 second Chin-Over-Bar Hold
50-Foot Plate Pinch Walk (35/25 lbs)
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
20 Reverse Hypers @ 40-45% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

Running Endurance Option
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 500 Meters @ 28 s/m
Rest 3 minutes