February 26, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (left arm)

*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 80-85%

B.
Against a 3:30 minute clock:
30/22 Calories of Assault Bike
5-7 Ring Muscle-Ups
Max Reps of Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

C.
Three rounds of:
Dumbbell Death March x 20 steps @ 30X1
Renegade Rows x 10 reps*

*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Athlete Notes:
After these past few weeks you should be very familiar with how well you cycle these weights. Apply that knowledge to how you want to go after the new movements before the barbell. Much of this will come down to how hard you push on the bike. Of course you do not want to go too hard before lifting a heavy barbell, but overpacing can put you too far behind to have a chance to do enough reps.

Assault Bike: The goal is to perform this in 2 minutes or less. If you know that is not possible then scale down the calories. Many athletes will be looking at the 60-90 second range if you are trying to really test yourself.
Muscle-Ups: Choose a rep range that is challenging for you and once you choose, keep it the same for all five sets. Ideally you will have a barbell set up with each weight but if that is not possible then use the 90 seconds to change out your weights.

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.

Strength Accessory Option
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

Gymnastics Skills Accessory Option
Handstand Push-Up Progressions –

Every minute, on the minute, for 5 minutes (5 sets) of complex:
Tempo Handstand Push-Up x 1-2 reps @ 30X1 + Strict Handstand Push-Ups x 2-3 reps
*You may break to rest after the tempo handstand push-ups, if necessary.

Followed by. . .

Every minute, on the minute, for 8 minutes (4 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 8″/4″ Deficit x 8-10 reps
*It’s fine to do these without a deficit if necessary.
Interval 2 – Headstand Kip-Up to Handstand x 5-8 reps

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

Ring Dip Progressions –

Every 15 seconds, for 2 minutes (8 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dips Scaled x 12 reps
*Set the rings so the top of the rings meet the height of the top of your hips.
Interval 2 – Catch Position Dips x 12 reps
*Use the scaling option used for the ring dips if necessary.

Engine Accessory Option
Against a 2-minute running clock:
15 Burpee Box Jump-Overs (24″/20″)
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of SEVEN sets – 28 minutes total.