July 15, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Two to Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry
100 Foot Single Arm Overhead Carry (each arm)

Followed by…

Two sets of:
5 Snatch Grip Bent Over Rows
5 Empty Bar Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Mid Hang Power Snatches
*PVC – Empty Bar*

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from above the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

B.
Take 15-20 minute to build to today’s heavy…

Power Jerk

C.
Against a 2 minute clock, perform as many reps as possible of:
15/12 Calorie Echo/Assault Bike
15 Toes to Bar
Max Devil’s Press in the remaining time (50/35lbs)
Rest 60 seconds between sets and repeat for FOUR total sets.

*On the 4th set, extend the time to 3 minutes.

D.
Three sets of:
Max Unbroken Barbell Skull Crushers
30-45 Second Side Plank (each side)
Rest as needed

Athlete Training Notes
We’ve got some very fast intervals coming up today. Your goal should be 40-45 seconds or less on the bike, unbroken on the toes to bar, and then be left with about 30-45 seconds of devil’s press. From there you should aim to try and hit one rep every 5-8 seconds or so. Just keep hitting the ground and then don’t waste time staring at the floor. Use the 60 seconds to take a few deep breaths and lower your heart rate and then try to replicate the effort on each of the 4 rounds.

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.

Plyometrics
Three sets of:
25 Pogo Hops
Rest as needed

Followed by…

Eight reps of:
Depth Drop
Rest as needed

Followed by…

Eight reps of:
Weighted Box Jump
Rest as needed
*Weight and height are not as important as power and explosion.

Gymnastics Skills
Option A:
Four rounds, not for time of:
7-8 Ring Muscle Ups
30/26 Calorie Echo/Assault Bike @ Zone 2 Pace

Option B:
Four rounds, not for time of:
15-20 Chest to Bar Pull-Ups
30/26 Calorie Echo/Assault Bike @ Zone 2 Pace

Option C:
Four rounds, not for time of:
15-20 Chin over the Bar Pull-Ups
30/26 Calorie Echo/Assault Bike @ Zone 2 Pace

Strength Accessory 1
Three to Four sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (to return)
Max Unbroken Stationary Dips
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (to return)
Rest 2-3 minutes between sets

Pump Sesh
Three rounds of:
30 Banded Hammer Curls
30 Banded Triceps Pressdowns
60 Second Elbow Plank Hold

Pure Conditioning
Two sets for completion of:
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 60 seconds
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 50 seconds
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 40 seconds
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 30 seconds
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 20 seconds
60 Second Echo/Assault Bike @ 73/64+ RPM
Rest 3 minutes and 10 seconds, then repeat.

35-49: 70/61+ RPM
50-59: 67/58+ RPM
60+: 65/56+ RPM