August 26, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Easy Jog
20 Banded Good Mornings
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
10 Single Leg Bodyweight Hip Bridges (each leg)
100 Foot Double Kettlebell Front Rack Carry

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs

A.
Every 2 minutes, for 12 minutes (6 sets of):
Hang Power Clean + Low Hang Power Clean

*Drop and reset, or hang on, your choice.

Set 1: 62.5%
Set 2: 67.5%
Set 3: 72.5%
Sets 4-6: 75+%

%’s off your 1RM power clean.

B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 58%
Set 2: 2 Front Squats @ 68%
Set 3: 1 Front Squat @ 78%
Set 4: 3 Front Squats @ 68%
Set 5: 2 Front Squats @ 78%
Set 6: 1 Front Squat @ 88%

Then, at the 6:00 mark…

Every 3 minutes, for 9 minutes (3 sets of):
8 Back Squats @ 60-70%

C.
For time:
25/20 Calorie Echo/Assault Bike
50 Wall Ball Shots (30/20lbs to 10/9′)
25/20 Calorie Echo/Assault Bike

TIME CAP = 8 MINUTES

D.
Accumulate 30 Strict Toes to Bar

Conditioning Training Note
This tight time cap means you’re going to have to push the pace to get it done. The goal here is about 75-90 seconds on the first bike. Hopefully that puts you at a pace that allows you to finish the wall balls in 1-3 sets. Here’s where the decision is… if you go unbroken on the wall balls will you have it in the tank to hit the final bike hard? If you break, will you have enough in the tank to make up for the time you lost dropping the ball? Only you know yourself as an athlete so plan accordingly and then try to stick to that plan!

Optional Additional Session
Plyometrics
Every 2 minutes, for 10 minutes (five sets):
Box Jump x 5 reps (step down)
*Goal is to land tall.

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps x 5 reps each leg

Gymnastics Skills
Every minute, on the minute, for 10 minutes:
4-8 Strict Handstand Push-Ups

*Add a 2-4″ deficit if you can perform 8 in a row relatively easily.

45-54:
Every minute, on the minute, for 10 minutes:
2-6 Strict Handstand Push-Ups

*Add a 2-4″ deficit if you can perform 6 in a row relatively easily.

55+:
Every minute, on the minute, for 10 minutes:
2-6 Strict Handstand Push-Ups to 3-5″” riser

*Remove the riser if you can perform 6 in a row relatively easily.

Strength Accessory 1
Three sets of:
10-12 Tempo Narrow Stance Heel Elevated Squats @ 1111
Rest as needed
20 GHD Hip Extensions
Rest as needed

Pure Conditioning
Five sets for times of:
60/48 Calorie Echo/Assault Bike

Rest 2 minutes after set 1.
Rest 2:30 after set 2.
Rest 3 minutes after set 3.
Rest 3:30 after set 4.