April 19, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.

Snatch Warm-Up

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs

+ High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 15-18/10-12 Calorie Row
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 30 Double Unders + 10 Chest-to-Bar Pull-Ups

Athlete Notes:
We are starting the week off right with heavy lifts and a long EMOM. After completing your snatches and back squat you will get into a shorter, volume accumulation EMOM. Typically we will have these run 21 to 30 minutes. The main goal is to accumulate volume, but also to practice discipline. Don’t allow yourself to slack off or take extra rest. Build the discipline to start at the very beginning of each minute…even if you’re feeling fatigued and know you have time. When it comes to the amount of work in each minute, pick something that you could do unbroken and in less than 45 seconds at the start. You will want some time for transitions and we do expect times to slow by a couple seconds across the 21 minutes.

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
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed

Engine Accessory Option
Against a 3 minute running clock…
30/22 Calorie Assault Bike
20 GHD Sit-Ups
Max Alternating Dumbbell Snatches (50/35 lbs)
Rest 90 seconds and repeat for a total of SIX sets.

Running Endurance Option
Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 12:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 100 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 24:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Rowing Endurance Option
Every 2 minutes, for 30 minutes (15 sets) for max meters:
30 seconds of Rowing

These should be SPRINT efforts with maximal output. Note your meters for each set, and then sum them for total meters rowed.