April 13, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

A.
Five rounds at increasing intensity of:
30 Double-Unders
10 Overhead Squats (20/15 kg)
5 Burpee Box Jump-Overs (24″/20″)

B.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat

C.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean

D.
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (225/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)

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.”

Athlete Notes:
Today’s session has you working on toes-to-bar volume paired with heavier ground to overhead and followed by a higher skill movement. If you feel strong with your handstand walks then add in an obstacle course or ramp!

Your forearm strength will be what most likely fatigues first, so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip on the ground to overhead, and try a fast double followed by quick singles if you’re up for it. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose 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.

Engine Accessory Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets) for times:
20/15 Calories of Assault Bike

Hit these hard!

Strongman Option
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

Followed by. . .

In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

B.
Against a 3-minute running clock, complete as many rounds and reps as possible of:
6 Box Jumps (24″/20″; jump up, step down)
4 Dumbbell Thrusters (50/35 lbs)
2 D-Ball or Sand Bag Cleans (150/100 lbs)
Repeat for a total of SIX sets, resting 2 minutes between sets. Pick up each set where you left off when the last ended.

C.
Two sets of:
200 Meter Sled Sprint
Rest 90 seconds