December 5, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
60 Second Wall Sit
60 Second Bottom of Squat Hold

Followed by…

Two rounds with an empty barbell of:
5 Barbell Bent Over Rows
5 Clean Grip Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Push Press

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 2 reps @ 82.5-87.5%
Sets 4-6: 1 rep @ 90-95%
Sets 7: 1 rep @ 95+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 15 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets

C.
Complete as many rounds and reps as possible in 20 minutes of:
*Shuttle Run* (25 foot increments)
12 Hang Power Cleans (155/105lbs)
9 Front Squats (155/105lbs)
6 Shoulder to Overhead (155/105lbs)

*Round 1 – 200 Feet
Round 2 – 300 Feet
Round 3 – 400 Feet
Round 4 – 500 Feet

D.
Four sets of:
6 Right Leg Bulgarian Split Squats
6 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls @ 1111
Rest 90 seconds between sets

Athlete Notes:
A running DT twist is coming up today. Can you go unbroken on the barbell? This one is going to get tough, but you’ll get an increasing distance on the shuttle runs to shake your arms out each time. Set a goal for how you plan to attack the barbell before the workout starts. If you can, hang on through those hang cleans and then see if you can keep the barbell moving through the front squats and into the shoulder to overhead! If you have to take a break, make it a quick one preferably on the front squats, then pick the bar back up and keep moving. The shuttle runs are there to give you a breather from the barbell, but they should still be hit with intention. Don’t lag on these.

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
For average calories/watts:
10 Minute Assault Bike
Rest 5 minutes
5 Minute Assault Bike
Rest 5 minutes
10 Minute Assault Bike

Sled Drag Option
For time:
2000 Meter Concept 2 Bike Erg OR 1000 Meter Row
1-Mile Sled Drag @ 40% of your Lean Body Mass
2000 Meter Concept 2 Bike Erg OR 1000 Meter Row

Additional Work Option
Three sets of:
Depth Drops x 3 reps
Rest as needed

Followed by…

Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
Followed by…

Followed by…

Three sets of:
5 Med Ball Overhead Slams
Rest 1-2 minutes
*Completely reset between reps

Four to Six sets of:
20 Side Shuffles (10 Each Direction)
Rest as needed
*Set cones approximately 10-15 feet apart.