January 26, 2021 – Invictus Athlete Program

Primary Training Session

Mobility & Activation

Choose any drill from this article that will help you prepare for your Front Rack position

and then …

Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps

followed by …

Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)

A.
Build to today’s heavy Hang Clean & Jerk

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. For most of you, this will mean being more patient than normal.

B.
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (115/75 lbs)
20 Ring Muscle-Ups

Time Cap: 10 minutes

Athlete Notes:
We’ve got another short and fast conditioning piece! Today’s times will be largely dependent upon by your skill level at ring muscle-ups. Find the balance between an aggressive pace on the erg that will allow you to get off and go right into your thrusters. You may want to back off your pace when you have around 6-8 calories remaining. Quickly transition to your thrusters and get to work! If you are strong with your ring muscle-ups then we want you pushing your reps and speed on the thrusters. For today, go by feel and break when needed (something like 23, 12, 5 reps). Be aggressive with your opening set of ring muscle-ups but stay away from grinding out a rep.

If you struggle with ring muscle-up volume then take a more measured approach with your thrusters. You may do something like sets of 10 or 15/15/10 reps. Utilize your leg drive to generate power on the barbell so that you aren’t pressing out to finish the rep (this will save your shoulders and triceps for the ring muscle-ups). Be on the more conservative side with muscle-up pacing. We’d rather you wait an extra 5-10 seconds before jumping to the rings if it means that rep will be a success. (If you do not have muscle ups then please modify to ring-dips.)

C.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

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
Three sets for max calories:
6 minutes of Assault Bike @ 80-85% of your 30-minute max calorie RPM pace
6 Minutes of Assault Bike @ 85-90% of your 30-minute max calorie RPM pace
Rest 3 minutes

Strongman Option
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed

B.
Three sets of:
60 seconds of Deadlifts (155/105 lbs)
Rest 60 seconds

Rest until the running clock reaches 10:00, and then…

Three sets for max distances of:
90 seconds of Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

C.
One set of:
1200 Meter Sled Drag (115/90 lbs on the sled)