January 30, 2021 – Invictus Athlete Program

Primary Training Session

Mobility & Activation
Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow
For 12 minutes at 70-75% effort of:
5 Strict Pull-Ups
10 Push-Ups @ 10X1
(you must pause for 1-second at the top of each push-ups)
20 Air Squats @ 10X0
300 Meter Run

A.
Fifteen sets of:
1 Banded Conventional Deadlift @ 40% Bar Weight of current 1-RM Deadlift + 30-35% Band tension when measured at lockout
Rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible.

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
Four sets of:
Dead-Stop Bulgarian Split Squat + RDL x 8 reps each leg @ 4111
Rest 90 seconds between legs

C.
For time:
100 Toes-to-Bar

Followed by. . .

Four rounds of:
20 Handstand Push-Ups*
20 Front Squats (135/95 lbs)

Followed by. . .

1000 Meter Row

Time Cap: 25 minutes

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Athlete Notes:
We are continuing to build your toes-to-bar endurance! Use last Wednesday’s session to assess if you should go with bigger sets and moderate breaks or small sets with short breaks (you are not penalized for your breaks today). Make a note of your rep breakdown and roughly how long your rest periods are. It can be very helpful to know how many you can do before that critical point where things start falling apart.

Immediately following the toes to bar you go into the four rounds for time. If you ever did the 2017 Age Group Online Qualifier Event 4 then you’ll know that the combo of handstand push-ups and front squats will tax your shoulders and triceps more than you may anticipate. Keep your transitions tight here. The handstand push-up rep scheme will be dependent on each athletes skill level, but a good rule of thumb is to avoid grinding out any reps – once you lose speed of movement, come down for a quick break. Please look at this video to review two types of kipping (we recommend you utilize both types in todays session). 
Keep a relaxed grip on the bar when front squatting so you can ‘rest’ your shoulders. Try and knock out your first set of front squats unbroken. Most athletes will likely break your front squats into two sets in the remaining rounds. Commit to the leg burn and know they’ll get a little reprieve during the handstand push-ups.

Lastly you will move on to the 1000 meter row. You’re unlikely to make up lots of time here, but you can lose lots of time if you don’t stay disciplined on the row. The row will test your limits, but there is nothing following it, so push yourself hard.

If you can not do 20 handstand push-ups or 20 front squats unbroken when you are fresh, please adjust the weight and/or reps.

D.
Five sets of:
Single-Arm Hand Plank x 10/15/30 seconds (each hand)
Single-Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Rest 2 minutes

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.

Strongman Option

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

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

Against a 2-minute clock:
25 Russian Kettlebell Swings (32/24 kg)
10 Bearhug D-Ball or Sandbag Squats (150/100 lbs)
Max D-Ball or Sandbag Cleans Over Shoulder
Rest 2 minutes and repeat for a total of FOUR sets.

Running Endurance Option
For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option

For distance:
40 Minutes of Rowing

Compare your result with that from the week of August 3, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.