July 12, 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 5 minutes:
2-4 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
20/15 Calories of Assault Bike
1 Legless Rope Climb (ascent and descent performed legless)
3-4 Strict Handstand Push-Up to 0-6″ Deficit
4 Burpee Box Jump-Overs (36″/30″)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps

C.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Start at 60% and build to today’s heavy.

D.
For time:
50 Toes-to-Bar
150 Double-Unders
500 Meter Row
15 Bar Muscle-Ups

Athlete Notes:
Today’s workout is going to be a great test of your gymnastics endurance as well as your grip strength! Every movement involves you gripping something, from the pull-up bar, to the rower handle, and even your jump rope handle. At the end of it, it will come down to volume accumulation throughout the workout, so why not try to move through it quickly before your forearms blow up! We would advise quick sets and quick rest on the toes to bar. Hopefully you are able to accomplish the 50 reps in 4 sets or fewer. NEVER plan to break on the double unders, but if you do trip, take a breath, gather yourself, and then get back at it. On the row, you should aim to be somewhere around your 1-2k pace. Any faster than that and you might be doing yourself a disservice on the bar muscle ups…on the flip side, don’t let yourself go too much slower than that! The strategy for bar muscle ups to finish the workout are pretty simple, just get them done however you can! Your heartrate will be elevated and your grip will be pretty smoked at this point, but hold on and see what you’re capable of under fatigue! It’s a great chance to practice finishing a workout with a complex gymnastics movement, much like the open workout this year!

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.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)

B.
Three sets of:
20 Banded Overhead Triceps Extensions
20 Banded Romanian Deadlifts with Heels Touching and Toes Out
20 Banded Romanian Deadlifts (regular stance)
20 Banded Romanian Deadlifts with Sumo Stance and Toes Out

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Running Endurance Option
For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option

For distance:
40 Minutes of Rowing

Compare your result with that from the week of April 17, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.