April 12, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
Suitcase Carry x 100 Feet Each Arm
Single Leg Deadlift x 10 reps each leg
Banded Monster Walk x 50 Feet

followed by…

Two sets, performed at 80% effort, of:
500 Meter Row
20 Box Step Ups
15 Russian Kettlebell Swings (Moderate Weight)
Rest 60 seconds

A.
Back Squat
Set 1 – 10 reps @ 40%
Set 2 – 8 reps @ 55%
Set 3 – 6 reps @ 60%
Set 4 – 6 reps @ 65%
Set 5 – 6 reps @ 70%
Rest 2 minutes between sets

This weeks squats are lighter in percentage

B.
At the 0:00…
For time:
30 Back Squats (225/155lbs)
1000 Meter Row

When the running clock reaches the 10:00 mark, complete the following…

For time:
21 Burpees over the Erg
500 Meter Row
15 Burpes Over the Erg
500 Meter Row
9 Burpees Over the Erg
500 Meter Row

When the running clock reaches the 20:00 mark, complete the following…

For time:
100 Foot Dumbbell Lunge (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
100 Foot Dumbbell Lunge (50/35lbs)

C.
Three sets of:
Bulgarian Split Squats with a pause x 12 reps each leg
Rest as needed

*Pause 2″ above parallel for 2 seconds on the way up every rep

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:
Where yesterday’s workout was all about the skills, today’s workout is all about the grind. We’re starting off hot by blasting your legs with 30 back squats. From there we want to see how well you can keep pushing even with all that lactic acid build up. The faster you go on each section, the more rest you’ll get, but if you’re still going at the 8 minute mark, stop so that you can get at least 2 minutes rest. For the 30 back squats we’d like to see you push to finish them in 1-3 sets. If you’re having to stop every 5 then this weight is likely too heavy for you. The 1000 meter row will be spicy but dig in and hang on! Your goal should be to hold somewhere slightly above your 2k pace. For the second portion it’s all gas. Push hard on the burpees and then grip and rip on the rower. Now that your legs are smoked and your heart rate is sky high you’ve just got 200 feet of lunging and 30 dumbbell front squats to get through. Can you go unbroken?? The faster you move on this the sooner the weight is off your body so just hang on and push the pace on those squats! This is a good opportunity to work more on speed of movement. Really ride the line between going to fast and potentially getting a no rep. That way you know what it’s like to move fast, and if you ever do get a no rep you know how to adjust back!

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.

Mixed Modal Conditioning Option
Two rounds of:
400 Meter Run or 1000 Meter Concept 2 Bike
500 Meter Row or Ski
Rest 2 minutes and repeat for a total of 4 sets

Stability/Unilateral Accessory Option
Five sets of:
(Single Leg Ground to Sky Reaches + Pistol Squat) x 5 reps each leg
Rest 30-60 seconds