February 8, 2021 – Invictus Athlete Program

Primary 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.
In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

B.
Every minute, on the minute, for 6 minutes:
Snatch + Overhead Squat

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%

C.
Five sets for max reps of:
30 seconds of Squat Snatch*
Rest 30 seconds

*Set 1 @ 40-45% of 1-RM
*Set 2 @ 50-55% of 1-RM
*Set 3 @ 55-60% of 1-RM
*Set 4 @ 60-65% of 1-RM
*Set 5 @ 65-70% of 1-RM

Note the weight used and the reps achieved.

D.
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
14 Alternating Pistols
40 Double-Unders

Athlete Notes:

Today we’ll work on cycling squat snatches! These do not need to be unbroken, but rather we are looking for max reps achieved in each interval. You may choose to start with bigger sets at the lighter percentages and then gradually move to smaller sets as the weight increases, but note that we are looking for volume accumulation. Be strict with yourself while meeting the movement standard for squat snatches.

Approach the conditioning today with a mindset of smooth is fast. This AMRAP is just long enough to require you to pace well so that you don’t see a big drop off in the later minutes. This workout includes higher skill movements which means that there is no one size fits all approach to the workout. Each athlete will need to assess when to break up the BMU/C2B Pull-Ups so as to maintain consistency in each round. You should set yourself up to seamlessly move from the pull-up rig, straight into your pistols with the rope right in front so you can grab and go. The walk from the double-unders to the pull-up rig will be your mental reset for each round.

Approach 0-4 minutes at 80-85% rate of perceived exertion (RPE). The rep scheme will look different for each person, but think of this as pushing a good pace while still being able to trash talk a friend without getting winded. Minutes 5-8 will be closer to 85-90% RPE, minutes 9-12 will be 90-95% RPE and minutes 13-14 will be just trying to hold on and finish at 95+% RPE. If you’d like to learn more about pacing, please check out this article.

If you do not have Bar Muscle-Ups, please substitute with Chest-to-Bar Pull-Ups.

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
Five sets of:
30 Stiff-Legged Deadlifts @ 20X1
30 Alternating Reverse Lunges with Dumbbells
30 Bicycle Crunches with 1-second pause at top of each
30 Dumbbell Gorilla Rows
30 Single-Arm Dumbbell Push Presses
(hold non-working arm in front-racked position)

Engine Accessory Option
Every 2 minutes, for 20 minutes (10 sets) for times:
15-18/10-12 Calories of Assault Bike
30 Air Squats

Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of September 14, 2020.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%