April 21, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse x 30 seconds per side

followed by …

Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calorie Row
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

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete rounds of 30, 25, 20,15 and 10 calories for time of:
Ski-Erg or Row
Assault Bike or Bike Erg

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 GHD Sit-Ups
100-Foot Handstand Walk

Rest until the running clock reaches 30:00, and then…

For time:
400 Meter Run
12 Rope Climbs
400 Meter Run

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Today’s workout is scored as three separate events. Treat them as separate workouts and push yourself on each. This is designed to allow you to go hard on each one individually without needing that movement for the next workout.
Conditioning Part 1: This is a pure test of engine and the power output you can achieve on the machines. You are definitely going to want to have your heart elevated earlier in the session with a good warm up so this isn’t too much of a shock. So if you do not do the back squat portion of this session, get a good warm up.
Conditioning Part 2: Some of you got really familiar with GHDs lately. They are back today, but are the least important in terms of winning workout 2. Just stay smooth on the GHDs so that you can push the handstand walks and wall ball shots.
Conditioning Part 3: Pick your pace based on your abilities. Decide if you want to push the run to give more time for rope climbs or pace the run to feel more fresh when you get to the rope. Either way, make sure you prioritize being efficient.

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
Three sets for times of:
Row 500 Meters
10 Shoulder to Overhead (135/95 lbs)
100-Foot Overhead Walking Lunge (135/95 lbs)
5/3 Rope Climbs
100-Foot Overhead Walking Lunge
10 Shoulder to Overhead
Rest as needed

Running Endurance Option
Four sets for times of:
Run 1600 Meters
Rest 4 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. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 + 6:24 = 25:32.

Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.

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Fabian Hermans
Fabian Hermans
April 22, 2021 12:37 am

My knee still bothered me today but everything else felt as good as it gets, so i decided to do the workoht today anyway. A: Rowed every round 20 cal Squat 130 and added 5k every round B: 70 – 80 – 90 – 105 – 115 – 115 – 120 – 125 – 130 130 is my pr so it went well today missed 135 twice C: 90 – 95 – 100 twice missed the 3rd one D ski and assaulr bike in 10:10 11 meter hsw in the third round. Wb unbroken Ghd 1st set unbroken then 15-5… Read more »

Santino Marini
Santino Marini
April 22, 2021 3:19 am
Reply to  Fabian Hermans

Knee held up well on those squats! Excited to see you healthy and hitting some PR’s!! Please be safe and let that knee get back to 100%!

Lara Erlank
Lara Erlank
April 21, 2021 11:41 pm

A 12 cal
Bs 165-240 ???? (250 is my former max)

B 105/120/145/165 ????

C push presses- I somehow forgot to do these

D 13:37 ski and bike erg

10:23
Wallballs unbroken
T2b unbroken
Hstw very slow and broken

Run and rope climbs
8:12

Rowing option
5276 ????

Santino Marini
Santino Marini
April 22, 2021 3:18 am
Reply to  Lara Erlank

Shoot me an update!!!

Koen Knarren
Koen Knarren
April 21, 2021 11:33 am

Just squats today. Hurt my thumb monday not sure how i did it. Giving it some rest feels like a sprain.

Squats
2 sets 3 reps @112.5kg
2 sets 3 reps @127.5kg
2 sets 3 reps @137.5kg

Some nose breathing assault bike to finish.

Hunter Britt
Hunter Britt
April 21, 2021 12:20 pm
Reply to  Koen Knarren

Hope you feel 100% soon

Mauk Moerman
Mauk Moerman
April 21, 2021 8:51 am

Lindsay told me to loosen my quad with a lacrosse ball. That helped a ton. A 18cal every round Kept the squats light build from 100-165kg Felt waaaay better then yesterday B 100/120/140 Sets of 1 on 150kg C push presses on 100/110/120kg D 10:32 ski and assault bike 8:23 Wallballs unb/unb/20-10 Ghd unb every round Hstw 15m-15m every round Run and rope climbs 6:38 Paced the first run then tried when i dropped of the rope to get back in 2-3sec after 8 reps became 8-10sec Then went on a faster pace on the last 400m Really liked the… Read more »

Hunter Britt
Hunter Britt
April 21, 2021 12:20 pm
Reply to  Mauk Moerman

Make sure you keep up on good mobility even when things are feeling good. Great job on those push presses. That is solid weight!

Michele Gabba
Michele Gabba
April 21, 2021 3:32 am

A.
16 cal
Start 120 kg. 155 kg( my Pr 170 kg)
B.
75-88-100 kg
110-113-113-115-115 kg
D.
50-60-60 kg
C.
11’02”
Sky erg
A. Bike

14’02”
WB 30/30/18-12
GHD 20/4-7-10-14-20/20
Hswalk 3×10 All.

10’48”
8 Shuttle Run

In the afternoon Row

Santino Marini
Santino Marini
April 21, 2021 5:07 am
Reply to  Michele Gabba

Looks like a good days work! How’s your nutrition been?

Michele Gabba
Michele Gabba
April 21, 2021 5:23 am
Reply to  Santino Marini

I’m trying to be more careful. but it is difficult with the times of my days. sometimes I have time to manage myself

Santino Marini
Santino Marini
April 21, 2021 5:33 am
Reply to  Michele Gabba

Control what you can control! Food prep!

Michele Gabba
Michele Gabba
April 21, 2021 6:10 am
Reply to  Santino Marini

????????????

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