July 29, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
MedBall Thoracic Opener x 60 seconds
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each

Followed by…

Two rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats
10 Ring Rows

Followed by…

Ten reps of:
Weighted Box Jump
Rest as needed
*Box height and weight is not as important as your explosion! Land tall!

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from 2″ below 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…

Behind the Neck Jerk + Overhead Squat

C.
Bench Press
Five sets of:
4-5 reps @ 80+%
Rest 2 minutes between sets

D.
Complete as many rounds and reps as possible in 3 minutes of:
15 Bar Facing Burpees
15 Snatches (75/55lbs)

At the 3:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
10 Bar Facing Burpees
10 Snatches (115/85lbs)

At the 8:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
5 Bar Facing Burpees
5 Snatches (155/105lbs)

E.
Three rounds of:
10 Bodyweight Triceps Extensions
15 Weighted Side Bends (each side)

General Training Notes
We’ve got some 1:1 work to rest coming up today. We’re also working on cycling the barbell at increasing loads under fatigue. For the first 3 minute AMRAP your goal should be to hit the burpees at a consistent pace. Aim for around 35-45 seconds to get the 15 reps done. For the snatches we’re looking to go unbroken and this should be a weight that you can muscle snatch. Use the 3 minute rest to lower your heart rate and loosen your forearms up. For the second workout we’re going to keep the burpees at that consistent rate, aiming for about 2-3 seconds per rep. For these snatches we’re pushing into whether it’s smart to cycle or not. Given that this is the offseason we’d like to see you try and hang onto the barbell as best you can so that we can see where your limits lie and where the wheels start to fall off. From a strategic standpoint it probably makes sense to rip fast singles, but this is the time to test yourself! You’ve got a shorter rest here so try to get the heart rate down a bit before moving to the last 3 minute interval. On the last one we’ll again aim for a rep every 2-3 seconds on the burpees and then it’s time for quick singles on the barbell. Aim for one round every 40-45 seconds or so.

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:
50 Foot Pogo Hop
*Walk to return

Followed by…

Four sets of:
10 Lateral Box Jump Overs (5/side)
Rest as needed
*Start with a low box and increase as you see fit.

Followed by…

Eight reps of:
Depth Drop to Horizontal Jump

Gymnastics Skills
Option A:
Two rounds, not for time of:
9-11 Ring Muscle Ups
40/35 Calorie Echo/Assault Bike @ Zone 2 Pace

Option B:
Two rounds, not for time of:
22-25 Chest to Bar Pull-Ups
40/35 Calorie Echo/Assault Bike @ Zone 2 Pace

Option C:
Two rounds, not for time of:
20 Chin-over-the-Bar Pull-Ups
40/35 Calorie Echo/Assault Bike @ Zone 2 Pac

Strength Accessory 1
Every minute, on the minute, for 10 minutes:
Station 1: 50 Foot Hand Over Hand Rope Pull OR 15/12 Calorie Ski Erg
Station 2: Max Unbroken Strict Handstand Push-Ups

*If you get more than 15 Strict Handstand Push-Ups add a 2″ deficit each time.

55+:
Every minute, on the minute, for 10 minutes:
Station 1: 50 Foot Hand Over Hand Rope Pull OR 15/12 Calorie Ski Erg
Station 2: Max Unbroken Strict Handstand Push-Ups to 5″ riser

*If you get more than 15 Strict Handstand Push-Ups add a 2″ deficit each time.

Pump Sesh
Accumulate 100 Banded Triceps Pressdowns

Pure Conditioning
For total time:
100/70 Calorie Echo/Assault Bike
Rest 4 minutes
80/58 Calorie Echo/Assault Bike
Rest 3 minutes
60/45 Calorie Echo/Assault Bike
Rest 2 minutes
40/32 Calorie Echo/Assault Bike
Rest 60 seconds
20/16 Calorie Echo/Assault Bike