February 16, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
400 Meter Run (nasal breathing only)
Banded Perfect Stretch

x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

A.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

B.
Four sets for times of:
10 Muscle-Ups
20 Thrusters (115/75 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Bench Press (35-50/25-35 lb DBs)
20 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

Athlete Notes:
Today’s workout is going to challenge you with big sets of ring muscle-ups, followed by a mental and physical push to sprint through the rest of the triplet. These rep ranges are designed to push some athletes to challenge themselves to go fast and unbroken, then rest and repeat. If hitting failure on the ring muscle-ups is a worry for you, you may need to consider strategic breaks earlier in your sets so that you can keep your times per set relatively consistent and your overall time as low as possible. We have been working on thruster volume accumulation, so you should have a good idea of how to approach the set of 20 and if/where you will break for a short, quick rest. Think about moving through this piece as efficiently as possible. This workout will not necessarily be won by the speed of your reps, but rather how quickly someone transitions and whether they can sustain their paces over all four sets. Good movement efficiency on the muscle-ups and thrusters will allow you to sustain your efforts, but if you’re pulling early on the rings or using more shoulders than legs on the thrusters, this one could get rough in sets 3 and 4. Remember, we are looking for repeatable efforts so there is no use in going all out on set one if that is not a sustainable pace.

If you do not have muscle ups, then modify to chest-to-bar pull-ups. If you know you will be breaking up the thrusters into more than two sets, please reduce the weight.

The last piece for today is an 8 minute amrap that should be completed at a 70-75% rate of perceived exertion.

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.

Engine Accessory Option
Every 3 minutes, for 24 minutes (8 sets) for max calories:
90 seconds of Assault Bike

Strongman Option
A.
Three sets of:
100-Foot Rope Pulls
Rest 2-3 minutes

followed by…

Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

followed by…

Three sets of:
100-Foot Harnessed Sled Pulls (heavy)
Rest 2-3 minutes

B.
For time:
10 Sandbag Cleans (150/100 lbs)
20 Sandbag Squats (150/100 lbs)
300-Foot Sandbag Carry
20 Sandbag Squats
10 Sandbag Cleans

Sandbag must be held in bear-hug below the chin at all times.

C.
Two sets of:
200 Meter Sled Sprint
immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

The 200 meters is a full blown sprint. DO NOT PACE IT!