July 10, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side

and then …

Two or Three sets of:
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Prone Walkouts x 5 reps

A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps

Followed by…

Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

C.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

For time:
Row 1000 Meters
30 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 24:00, and then…

For time:
Row 1000 Meters
20 Thrusters (135/95 lbs)
10 Bar Muscle-Ups

D.
For quality and muscle activation:
400 Meter Sandbag Bear-Hug Carry
followed by…
400 Meter Farmer’s Carry

Athlete Notes:
Jackie drank a little too much coffee this morning! She’s so hyped up that not only is she doing the original workout but two more variations afterwards! We are again testing your ability to perform at a high intensity, recover in a short window, and repeat the effort, however, this is a lot of volume, so please be smart! If you are unable to perform any of these in less than 8 minutes, we would advise dropping the reps slightly in order to be sure that you are getting at least 4 minutes of rest and are able to hit the next portion with some intensity. On that note, here’s a little strategy: For the row, we would advise rowing something close to around your 2k pace…you can row as fast as you want, but if you get off the rower and stare at the barbell for 30 seconds, did it make much sense? When you get to the thrusters, this is the “gut check” portion of this workout. The weight will get progressively heavier as the reps begin to decrease, but we want you to make sure you’re checked in here. It comes down to knowing yourself as an athlete. If going unbroken means the pull-ups turn into a mess, then it wasn’t worth it. Be smart about your sets but be diligent about keeping the bar moving! For the pull-up variations, this is purely skill based and under fatigue/with an elevated heart rate. After these you get to rest, so we want you to push here and see what you’re capable of as your body and grip starts to get more and more tired.

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
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

C.
Two sets of:
Deadlift x Max Reps @ 75% of 1-RM
Immediately followed by. . .
Heavy Sandbag Carry for max distance
Rest 90 seconds

Carry the sandbag until your glutes and hammies cramp or you start to slow down and make that funny wiggle walk. The benchmark on this is 50% of your max deadlift. You should be able to do at a MINIMUM 50% (if you cannot, work on it!).

Running Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for times of:
Run 600 Meters @ 100+% of 1-Mile Pace

Push your paces, but keep the sets consistent.

Rowing Endurance Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes