February 8, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
2 Minute Assault or Echo Bike
60 Second Single Under Jump Rope
15 Banded Face Pulls
15 Dumbbell Strict Press (Light-Moderate Weight)

A.
Every minute, for 12 minutes (6 sets) of:
2 Push Press + 1 Power Jerk + 1 Split Jerk @ 80% of 1-RM Push Press

B.
Complete as many rounds and reps possible in 3 minutes of:
7 Dumbbell Push Press (50/35lbs)
7 Toes to Bar
7 Double Dumbbell Snatches (50/35lbs)
7 Toes to Bar

Rest 2 minutes and repeat for FOUR sets total

*Each round begins where the previous round left off.

C.
Accumulate, not for time:
100 Push Ups

D.
Three sets of:
Barbell Bicep Curl x 10-12 reps
Rest as needed
Bodyweight Tricep Extensions x 10-12 reps
Rest as needed

Athlete Notes:
Open movements coming up. We’re working short time domains and short reps so it’s all about movement and transitions here. We expect unbroken on the dumbbells as long as you can and same for the toes to bar. Your grip is definitely going to start to burn here, but the open and quarterfinals are always testing grip endurance so lean into it and hang on.

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.

Running Option
Three sets of:
600 Meter Row @ 2k Pace + :05/500m
400 Meter Row @ 2k Pace
300 Meter Row @ 2k Pace + :10/500m
200 Meter Row @ Sprint Pace
Rest 3 minutes between sets

Lower Body Option
Two sets of:
20 Glute Bridge (No Weight)
immediately followed by…
Right Leg Reverse Curtsy Lunge x 12-15 reps
immediately followed by…
Left Leg Reverse Curtsy Lunge x 12-15 reps
immediately followed by the second round…

Additional Work
Spend 10-15 minutes practicing the next level of jump rope for yourself.

Suggestions:
Regular Double Under Efficiency
Drag Rope
Weighted Rope
Cross-overs

Additional Work
Three sets of:
GHD Hip Extension + Dumbbell Row x 60 seconds
Rest as needed
GHD Supine Plank x 30-45 seconds
Rest as needed