July 2, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Unbroken Power Cleans (135-155/95-105 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 7 minutes again.

A.
Build to today’s heavy-ish snatch, and then…

For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

B.
Four sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches (135/95 lbs)
60 Double-Unders
Rest 90 seconds

Compare results to May 28, 2021.

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Rest 3 minutes between sets

Followed by…

Every minute, on the minute, for 8 minutes:
3 Back Squats @ 80%

D.
For time:
60 Chest-to-Bar Pull-Ups
30 Burpee Box Overs (46″/42″) or (30″/24″ Burpee Box Jump-Overs)

Compare results to May 28, 2021.

Athlete Notes:
For the first part of today’s workout, we want to challenge you to push as fast as possible. We’ve done these where the barbell is followed up by a higher-skilled gymnastics movement, but today we’ve got double unders. Push to see how quickly you can move through the overhead squats and hang snatches, and the hammer our those double-unders as fast as possible. A good goal is a 1:1 work:rest ratio, meaning close to 90 seconds of work, and 90 seconds of rest. If you are unable to do the 12 overhead squats unbroken (when you’re fresh) then we would advise lowering the weight a little bit and working on your barbell cycling. Our follow up workout is a great test to repeat because it only has one big set of chest-to-bar pull-ups in it. Since we did it before, check your notes and see how you approached them. See if you can do the pull-ups faster, in one less set, or maybe unbroken?! After the pull-ups we’ve just got a simple gut check. How fast can you get down on the ground, get back up, and get over the boxes. Check your previous times and see if you can improve!

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.

Strength Accessory Option
A.
Every 90 seconds, for 18 minutes (3 sets) for max reps:
Station 1 – 60 seconds of Strict Handstand Push-Ups
Station 2 – 60 seconds of Strict Stationary Dips
Station 3 – 60 seconds of Push-Ups
Station 4 – 60 second Hollow Body Hold

B.
Complete 8 minutes for quality and muscle activation of:
10 Dumbbell Push Presses
20 Dumbbell Death March Steps

Gymnastics Skills Accessory Option

Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video: https://youtu.be/qtTFlebmpsE

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips

(with or without scaling option) x 6-8 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3-5 reps
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Interval 2 – Strict Muscle-Up x 1 rep

Followed by. . .

For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.

Engine Accessory Option
Eight sets of:
2 minutes of Assault Bike @ 10 minute RPM Pace
Rest 30 seconds