July 17, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch

and then …

Floor Slides x 15 reps (slow and controlled)

finish with …

Grab a 15-35lb plate and complete the following while breathing only through your nose:
Overhead Carry x 25 feet
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25 feet (right)
Overhead Squat x 8 reps
Farmers Carry x 25 feet (left)
Ground to Overhead x 6 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Seated Box Jump x 5 reps

Followed by…

Every 2 minutes, minutes for 8 minutes (4 sets):
Broad Jump x 5 reps

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

Build to today’s heavy.

Followed by…

Every minute on the minute for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy

C.
For max calories:
40 minutes of Assault Bike*

*At 3,2,1,GO!, complete rounds of 21,15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

*When the running clock reaches 10:00, complete for time:
30 Devil’s Presses (50/35 lb DBs)

*When the running clock reaches 20:00, complete rounds of 21,15 and 9 reps for time of:
Deadlifts (225/155 lbs)
Strict Handstand Push-Ups

*When the running clock reaches 30:00, complete for time:
30 Dumbbell Thrusters (50/35 lb DBs)
90 Drag Rope or Heavy Rope Double Unders or 150 Double Unders

Finish at 40 minutes.

Record and comment with times for each of the four timed components, as well as your total calories accumulated during the 40 minutes.

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

Athlete Notes:

Grind. That’s all there is to say about this one. It’s going to be 40 minutes of sweat and grit. Find an RPM or Wattage on the Assault Bike and make it your goal to hold that pace throughout. Our guess is that it’ll likely be within 2-4 RPM of your 30 minute max calorie test. Scoring-wise, this one is tough with the multitude of scores. The goal is to be consistent with each of the efforts, as well as the calories on the bike. If you go too hot out of the gate on chest-to-bar Fran, you’re in for a world of hurt for the remainder of the workout…then again, if you go too slow, those seconds tick away really fast. A good goal would be to keep your times on the two benchmark style (Fran and Diane) workouts to within 1 minute of what your time would be in a fresh situation. The devil’s press you’re just going to have to keep moving one rep at a time and stay checked in on what you’re doing. Same goes for the last piece at the 30-minute mark, it’s simple, yet brutal, so hang on to that jump rope for dear life! This is a GREAT mental test of how well you can stay checked in and task focused on what you’re currently doing. It’s really easy to check out in a workout like this, so our challenge to you is that you don’t let that happen!

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
(select a load that will be challenging for 15 reps)
Immediately followed by. . .
Dumbbell Front Squats x Max Reps (Use two dumbbells. Choose a weight that would allow you around 20 reps)
Rest 3 minutes

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 200 Meters

Your goal should be to run these at a pace around 5 seconds faster per 400m than the splits for your 1600m PR. For example.. If you run a 6 minute 1600m, your 400m splits are approximately 90 seconds each. Your goal for today would be to run these 200’s at a 1:25 PACE (which would mean your times are approximately 42.5 seconds). Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.