July 19, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
5 Half Kneeling Presses (each arm)
10 Kettlebell Halos (5 each direction)
10 Gorilla Rows (each arm)
5 Kettlebell Windmills (each arm)
10-12 Dumbbell External Rotations (each arm)
Rest as needed

Followed by…

Three sets of:
10 PVC Pipe Pass Throughs
25 PVC Pipe Overhead Hold Pogo Hops
10 PVC Pipe Overhead Squats

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

Sets 1-3 @ 70% of 1-RM Power Snatch
Sets 4-6 @ 75% of 1-RM Power Snatch
Sets 7-8 @ 80% of 1-RM Power Snatch

B.
Ten sets of:
Strict Press x 3 reps @ 60%
Rest 60 seconds between sets

C.
Four sets of:
8-10 Close Grip Bench Press
Rest 30 seconds
8-10 Chinese Rows
Rest 30-60 seconds

D.
Option A:
Eight sets for times of:
3 Rope Climbs
6 Burpee Box Jump Overs (30/24″ – step down)
9 Double Dumbbell Clean and Jerks (70/50lbs)
Rest 60 seconds between sets

Option B:
Eight sets for times of:
5 Strict Pull-Ups (bands are ok)
7 Burpee Box Jump Overs (24/20″ – step down)
9 Double Dumbbell Clean and Jerks (50/35lbs)
Rest 60 seconds between sets

*Feel free to mix and match movements to create the “triplet” that fits your skillset and abilities the best.

TIME CAP = 24 MINUTES

Athlete Training Notes
Another quick hitter coming up today. These intervals will be slightly different than earlier in the week because the rest will likely end up being a little bit less than your working time. The goal is to keep your sets to around 60-75 seconds which means we’re working on sprinting through each of these movements as fast and efficiently as possible. Aim for about 8-15 seconds per rope climb, about 4-7 seconds per burpee box over, and then around 20-25 seconds to do the double dumbbell clean and jerks. All of that combined and you should be able to keep your intervals in that 75 seconds or less.

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.

Shoulder Health
Three sets of:
10-12 Tempo Reverse Snow Angels @ 1111
Rest as needed

Followed by…

Tabata Lateral Raises
Rest 60 seconds
Tabata Lateral Raise Holds (at the top)
Rest 60 seconds
Tabata Front Raises
Rest 60 seconds
Tabata Front Raise Holds (at the top)
*Use no more than 5-7lbs.

Skill Work
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: 5 Weighted Right Leg Pistol Squats + 5 Weighted Left Leg Pistol Squats
Station 2: 2-3 Strict Ring Muscle Ups OR 4-6 Kipping Ring Muscle Ups OR 5 Pullovers
Station 3: 45 Seconds of Jump Rope Practice
Station 4: 20-30 Second L-Sit Hold OR Parallette Freestanding Practice

35-54:
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: 5 Right Leg Pistol Squats + 5 Left Leg Pistol Squats
Station 2: 1 Strict Ring Muscle Ups OR 2-3 Kipping Ring Muscle Ups OR 3 Pullovers
Station 3: 45 Seconds of Jump Rope Practice
Station 4: 20-30 Second L-Sit Hold OR Parallette Freestanding Practice

55+:
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: 10 Alternating Pistol Squats
Station 2: 1 Strict Ring Pull Up OR 2 Kipping Ring Muscle Ups OR 5 Chest-to-Bar Pull-Ups
Station 3: 45 Seconds of Jump Rope Practice
Station 4: 20-30 Second L-Sit Hold OR Parallette Freestanding Practice

Strongman Pump
Four sets for quality and reps of:
150 Foot Farmer Carry (70-100/50-70lbs)
Max Unbroken Strict Handstand Push-Ups
150 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
Max Unbroken Toes to Bar
Rest 2 minutes between sets

*Do not rest before starting the gymnastics movement. Immediately begin once you finish the carry.

55+:
Four sets for quality and reps of:
150 Foot Farmer Carry (50-70/30-50lbs)
Max Unbroken Strict Handstand Push-Ups to 5″ riser
150 Foot Sandbag Bearhug Carry (100-150/50-100lbs)
Max Unbroken Toes to Bar
Rest 2 minutes between sets

*Do not rest before starting the gymnastics movement. Immediately begin once you finish the carry.

Pure Conditioning
Four sets of:
30 Second Row/Bike/Ski/Run
Rest 90 seconds between sets

After the 4th set, rest an extra 2 minutes, then…

Two sets of:
4 Minute Row/Bike/Ski/Run
2 Minute Rest

*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.