July 2, 2024 – Invictus Athlete Program

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

–PVC Front Rack Stretch
–Hip Internal Rotation Drill

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100-Foot Farmer Carry
10 Toe Elevated Romanian Deadlifts
20 Bodyweight Hip Bridges
30 Supinated-Grip Band Pull-Aparts
100-Foot Sandbag Bearhug Carry (slow pace)

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Power Clean 2″ Below the Knee

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 72.5%
Set 2: 2 reps @ 82.5%
Set 3: 1 rep @ 92.5%
Set 4: 2 reps @ 87.5%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 75%
Set 7: Max Quality Reps @ 65%
Rest 2 minutes between all sets

C.
Four sets for times and loading of:
60 Second Wall Sit
50 Foot Kettlebell Farmer Hold Walking Lunge (athlete choice of weight)
20 Russian Kettlebell Swings
10 Goblet Squats
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

Then, immediately following the 4th set…

Alternate or rest 1:1 with your partner every 10-15 Toes to Bar until you’ve (both) accumulated 75 reps.

TOTAL TIME CAP = 35 MINUTES

D.
Three sets of:
30 Single Leg Banded Hamstring Curls (each leg)
Rest 30 seconds
15 Weighted GHD Back Extensions
Rest 1-2 minutes

Athlete Training Notes
Today’s workout is like strength and conditioning combined together. The wall sit is there to prime the legs and make those lunges a little extra difficult. For the lunges, swings, and squats we’re looking for unbroken. It’s your choice on weight today so pick something that’s challenging but that you can do the 50 feet unbroken, set one of the kettlebells down, then go right into the 20 swings followed by 10 goblet squats. Your goal should be about 3 minutes of work and then 3 minutes of rest. Once we’re done blasting the legs a little bit we’re going to attack the midline. Don’t be surprised when those toes to bar are much harder than you expect, especially after all the grip from the lunges and swings, AND with how heavy your legs are. You’re really going to have to work the midline to get those sets of 10-15 unbroken.

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.

Power Output
Every 3 minutes, for 12 minutes (4 sets of):
14/10 Calorie Echo/Assault Bike Max Effort Sprint

Strength Accessory
Three sets of:
8-10 Tempo Romanian Deadlifts @ 2211
Rest as needed

Followed by…

Three sets of:
30-40 GHD Hip Extensions
Rest as needed

Machine Based Mixed Modal
Every 3 minutes, for 30 minutes (5 sets of):
Station 1: 60/48 Calorie C2 Bike OR Row (35-54: 50/38 Calorie; 55+: 45/33 Calorie)
Station 2: 400 Meter Run

Zone 2 Running
Accumulate 30 minutes jogging at a zone 2 pace. Option to add a ruck or weight vest if you’d like. Try to prioritize softer surfaces over concrete.