April 2, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike with nasal breathing only

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1 reps @ 80-90% of 1-RM Snatch
(pause 5-10 seconds between singles)

B.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

C.
“Heavy Regionals Workout 16.3”

For time:
104 Wall Ball Shots (30/20 lbs)
52 Chest to Bar Pull-Ups

Athlete Notes:
We are back to snatching! Take 10-15 minutes to build up to the weight you’ll be using for the strength piece. The focus should be on consistency of the lifts. If you fail more than twice then take off some weight and focus on technique.

Who completed 16.3 at Regionals? This was a really fun workout and took a little strategy. The wall ball weight is heavier so athletes need to figure out their personal rep scheme. A good rule of thumb is to knock out a fairly big opening set (that number will be different based on each athlete). Take a composed breath when you drop the ball, then pick it right back up and knock out smaller sets. Keep the breaks to a minimum on the wall ball shots and focus on keeping your chest up and resting the arms between throws. View the chest-to-bar pull-ups as a new workout. Quickly chalk up (if needed) and then knock out your first set, staying a few reps away from a max effort. Stay on the bar if you are in rhythm, but if you get out of sync don’t panic, just drop down for a quick reset. Don’t be married to a specific rep scheme here as the chest-to-bars will best be accomplished going by feel. Top times in 2016 were sub 5 minutes; how close can you get to a sub 5 time?

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:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg;

B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds

Gymnastics Skills Accessory Option
A.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Three sets of:
Max Unbroken Reps of Strict Muscle Ups
50-Foot Handstand Walk
Max Unbroken Reps of Muscle-Ups
50-Foot Handstand Walk
Rest 2 Minutes

Engine Accessory Option

Every 6 minutes, for 30 minutes (5 sets) for times:
30/22 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
20/15 Calories of Assault Bike