December 19, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Warm Up Row or Bike
60 Seconds Banded Monster Walk
10-15 Goblet Squats
20 Banded Good Mornings

A.
Five sets of:
Back Squat x 2 reps @ 80% of 1-RM
Rest as needed

B.
Every 90 seconds, for 15 minutes (10 sets) of:
15/10 Calorie Row
1 Clean

Begin at 50% of your 1-RM and build each set. The goal is to get some heavy cleans while you are slightly out of breath.

When the clock reaches 15:00 perform…

Every minute, on the minute, for 5 minutes:
5 Squat Cleans (165/115lbs)
Max Reps Toes to Bar in remaining time

When the clock reaches 20:00, perform:

For time:
1000 Meter Row
15 Front Squats (165/115lbs)
1000 Meter Row

C.
Four sets of:
15 Single Leg Glute Bridges each side
Rest as needed
30 Banded Hamstring Curls
Rest as needed

Athlete Notes:
Today is a three part workout where we’re going to distract your mind, elevate your heart rate, and see if you can lift heavy under fatigue. We think that most of you might actually lift better with this format than a traditional olympic lifting format. After that you’ll hit a quick burner that’s going to really test your grip strength and endurance. Singles on the cleans might be the strategy if it helps you hang on to the toes to bar, but if you take too long you won’t have any time, so there’s a tradeoff. Pick what you think will work best for your abilities and then let us know in the comments what you chose to do. At the end of that you’re moving straight into the final piece of the day. You’ll be plenty fatigued at this point and coming straight from the toes to bar so we actually expect that second row to be slightly faster than the first. Use the first few hundred meters to find your pace and rhythm, then rip it for a bit, and then ease off the throttle so you can grab the front squats right away. After those it’s time to send it and finish strong.

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.

Assault Bike Option
Every minute, on the minute, for 30 minutes:
30 Second Assault Bike @ 70+/62+ RPM

The RPM’s are guidelines. Overall you should be going with a pace that gets you out of breathe, but you should feel like 30 seconds of rest allowed you to get back to a point of control. Today’s bike should leave you with a 6/10 tiredness.

Sled Drag Option
Complete two rounds, not for time, at a marching pace:
400 Meter Sled Drag @ 30-40% of your Lean Body Mass.
400 Meter Reverse Sled Drag

Additional Work Option
Three sets of:
30 Second Palloff Hold (each side)
Immediately followed by…
15 Weighted Side Bends (each side)
Rest as needed