July 19, 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 Bar Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
1 Legless Rope Climb + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
8-10 Strict Handstand Push-Up to 0-2″ Deficit
8 Burpee Box Jump-Overs (24/20″)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1

Build to today’s 1-RM, strictly following the prescribed tempo.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

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

C.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

D.
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead (155/105 lbs)
45 Deadlifts (155/105 lbs)

Athlete Notes:
Today’s workout is a strong mix of high motor and a little bit of skill, and we want this to be fast! For most of you, it will come down to your efficiency in cycling the shoulder to overhead, for which there is two options. Option 1, and the faster of the two is going to be a push press; however, the probability of going unbroken with this method for all 45 reps is not high. Option 2 is to power jerk. While this may not be as fast as the push press, we find it to be more efficient for most athletes in a high volume set. Focus on a strong leg drive and meeting the barbell at the apex in order to preserve your arms as long as you can! The high motor portion of this workout is going to be the row, and the deadlifts. We want you to get uncomfortable on that row, but not so much that you have to rest for long before picking up the barbell. We’d like to see a strong push for the first 25-30 calories, a hard effort until about 40, and then you can throttle back just slightly for the last few calories in order to have a quick transition to the barbell. Once you finish the shoulder to overhead, drop the bar to the ground, pick it up, and don’t drop it again until it falls out of your hands or you reach 45 deadlifts! That part is all grit! Are you willing to push through a little discomfort?

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
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.
Three rounds of:
Dumbbell Death March x 20 steps @ 30X1
Renegade Rows x 10 reps*

*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Running Endurance Option
For distance:
40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Endurance Option

Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace