January 9, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Hold Alternating Cossack Squats
20 Air Squats

A.
Every minute, on the minute, for 5 minutes:
Front Squat
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 85-90%
Set 8: 1 rep @ 90+%
Set 9: 1 rep @ 90+%
Set 10: 1 rep @ 90+%

*Build based on speed and quality during sets 6-10.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + Hang Snatch
Sets 1-3: 2 reps @ 60%*
Sets 4-6: 2 reps @ 70%*
Sets 7-10: 1 rep @ 70+%

*For the 2 reps, perform a snatch + hang snatch, then reset and perform another snatch + hang snatch. Try to perform the snatch + hang snatch without dropping the bar.

C.
Complete as many reps possible in 4 minutes of:
5 Chest to Bar Pull Ups
5 Thrusters (165/115lbs)

Rest 60 seconds until the clock reaches 5:00 and perform…

Complete as many reps possible in 4 minutes of:
10 Chest to Bar Pull Ups
10 Thrusters (135/95lbs)

Rest 60 seconds until the clock reaches 10:00 and perform…

Complete as many reps possible in 4 minutes of:
15 Chest to Bar Pull Ups
15 Thrusters (95/65lbs)

D.
Three sets of:
Dumbbell Lateral Raise x 10-12 reps
Rest as needed
Reverse Dumbbell Fly x 12-15 reps
Rest as needed

Athlete Notes:
Today’s workout is a classic Open Style movement pairing. We’ve seen this combination of pull-ups and thrusters time and time again so we want to make sure that you’re getting plenty of touches on this push pull combo before the season gets here. Starting with the first 4 minute interval we’ve got 5 reps of each, which we expect to be unbroken. The chest to bar will obviously be significantly faster than the thrusters, especially with a moderate loading, so if you have to take a break at all, take a quick breath before picking up the barbell. Once you start you don’t want to stop, so make sure that you’re ready to knock out all 5 reps. A good goal for this is 1 round every 30-40 seconds. After your 60 second rest you’ll up the reps but drop the weight. At this point you’ll be fatigued but we’re still looking for 1-2 sets on both movements. If you have to take a break, typically pull-up breaks are faster than barbell breaks, so take one there, take an extra breath before the thrusters, and try to knock them out in one set. Coming into the final 4 minute interval we’ve got our lightest weight and highest rep scheme. At this point you’ll likely have to break so this will be all about managing those breaks. The 4 minutes will slip away quick if you’re staring at either bar, so take a quick break and get right back on it.

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.

Mixed Modal Short Option
Every 5 minutes, for 25 minutes (5 sets) of:
30/22 Calorie Row
60 Double Unders
5 Wall Walks

Modify the reps if needed so your first set takes 3 minutes or less

Strength Accessory Option
Three sets of:
Bodyweight Tricep Extensions x 10-15 reps
Rest as needed
Banded Pull Aparts x 20-25 reps
Rest as needed

Additional Work Option
Three sets of:
60 Second Sandbag Hold (150-200/100-150lbs)
Rest 60 seconds
60 Second Plank with hands in low rings
Rest 60 seconds

Additional Work Option
Every 3 Minutes, for 12 minutes (4 sets) of:
25 GHD Sit Ups
45 Second Shoulder Sandbag Hold each side

Alternate which shoulder you start on each round