June 28, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 4 minutes:
2-4 PERFECT Ring Muscle-Ups

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Legless from Seated + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
3-6 Strict Parallette Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)

A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch.

B.
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
50-Foot Handstand Walk
100-Foot Kettlebell Front-Racked Walking Lunge (24/16 kg KBs)

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Compare results to May 24, 2021.

Athlete Notes:
Today we get to retest a workout from not too long ago! Check back to your notes from 5/24/21 to see how this went for you, and if you had discovered anything you would have done differently. One of the great things about this sport is that it is easy to test and retest in almost identical situations and scenarios (especially when training). If you’re strong at the toes to bar, we’d advise that’s where you make your money in this workout. If you struggle a bit with toes to bar volume but are great on your hands, maybe you break those into a couple sets but then hammer our that handstand walk? Regardless, everyone is going to have to grit their teeth a little bit on the front racked lunges. How far and how well can you hold on while your shoulders and midline are burning? Having already completed this workout, if it went great for you last time, or you struggled through it, hopefully there’s something you learned and can implement 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.

Strength Accessory Option
A.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.
In 15 minutes build to today’s 4-RM Back Squat

C.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Hanging Med-Ball Hamstring Curls x 8-10 reps @ 3011
Station 4 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 5 – L-Sit Hold x 30-40 seconds

Engine Accessory Option
Every 3 minutes, for 30 minutes (10 sets), for max calories:
30 seconds of Assault Bike

These should be maximal efforts every set. You have a short work period followed by 5 times the rest period, so go all out and trust your ability to recover.

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of January 11, 2021). Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.