April 14, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Back Squat x 1 rep

Start at 65-70% and build across the 10 sets.

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed
Make these as heavy as you can handle.

D.
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups

Immediately followed by. . .

Three rounds of:
25 Wallball Shots (30/20 lbs)
10 Burpee Box Jump Overs (24″/20″)

Immediately followed by. . .

10/7 Rope Climbs

Athlete Notes:

We’ve got a challenging, but fun, conditioning session today! Please view each workout as its own event; so push the pace on each.

DL/MU – The deadlifts are at a moderate weight but most of you who pull well should be able to cycle through the 14 reps fairly comfortably. Are you someone who does better doing bigger sets because you can use the speed on the descent to your advantage? Or are you someone who does better with smaller sets where you can drop the bar from the top? If you don’t know which technique you like best then use today to figure it out. Please adjust the weight if this is more than 70% of your 1-RM. Each athlete must assess how comfortable they are with muscle-ups, but we’d like to see people taking a little more risk and aiming for big sets on their muscle-ups today.

BBJO/WB – The goal is to keep your wall ball shots unbroken!! They don’t need to be blazing fast, but work to keep them unbroken. Relax the shoulders a bit and focus on a strong down/up cadence. Stick with a smooth transition into your box-facing burpee box jump-overs and keep these at a steady pace. Smooth is fast here. This will hurt going unbroken but embrace it!

Rope Climbs – Please check out this article to ensure you are clamping well for your climbs. With higher rep rope climbs you will need to ensure your feet are clamped securely so that you can ‘rest’ your arms mid climb.

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.

Aerobic/Gymnastics Accessory Option
Six rounds for time of:
400 Meter Run (Assault Runner if possible)
6/4 Strict Muscle-Ups
200 Meter Run
12 Strict Handstand Push-Ups to 4″/2″ Deficit

Running Endurance Option
Three sets for times of:
Run 2000 Meters
Rest 4-6 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Three sets for times of:
Row 2500 Meters
Rest 5 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets.