July 20, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps

Movement Primer
Four Sets of:
Depth Drops x 10 reps
Rest as needed

Followed by. . .

Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (use a weighted vest or dumbbells, but keep it light enough so the weight doesn’t affect jumping form or eliminate high speed movement; step down)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps Immediately followed by 5 unweighted box jumps

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 3 sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep

Build over the course of the 5 sets.

B.
In 20 minutes, build to a 3-RM Hang Snatch
(Hang Snatch should be above the knee)

C.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X1
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 90-second window)
Station 2 – 25 Goblet Squats (24-32kg/16-24kg)
Station 3 – 75-Foot Farmer’s Carry with Heavy Kettlebells
Minute 4 – L-Sit Hold x 45 seconds accumulated time

D.
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 8 reps @ 2111
Rest 15 seconds
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
Rest 15 seconds
Speed Skaters x 20 reps
Rest 90 seconds

E.
Two sets for max reps:
60 seconds of Barbell Biceps Curls (20/15 kg)
Rest 2 minutes

Athlete Notes:
We are continuing with our “successory” work Tuesday’s! If you ever start to get bored with any of this stuff, just remind yourself that laying a strong foundation now is going to open doors for you in the future! All of the best athletes around the world spend the bulk of their “offseason” making sure that they have a foundation built from solid stone, so why shouldn’t you? Focus on trying to make each movement as perfect as possible, and challenge yourself to stay 100% focused on each task!

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
Against a 4-minute running clock for max burpees:
20/15 Calorie Assault Bike
20/15 Calorie Row or Ski-Erg
20/15 Calorie Bike Erg or Assault Bike
Max Burpee Box Jump Overs (24″/20”)
Rest 2 minutes then repeat for a total of FOUR sets.

Aerobic/Gymnastics Skills Option
Two sets for times of:
42 Calories of Assault Runner or 600 Meter Run
21 Strict Handstand Push-Ups
4/3 Legless Rope Climb
30 Calories of Assault Runner or 400 Meter Run
15 Strict Handstand Push-Ups
3/2 Legless Rope Climb
18 Calories of Assault Runner or 200 Meter Run
9 Strict Handstand Push-Ups
2/1 Legless Rope Climb
Rest 5 minutes between sets

Strongman Option
Four sets for max calories/reps of:
60 seconds of Bike Erg or Rowing
Immediately followed by. . .
Unbroken Sandbag Squats (heavy for 15-20 reps)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Bike/Row to Sandbag Squats and Sandbag Squats to Sled. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off. 🙂