July 7, 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
Three sets for times of:
20/15 Calories of Rowing
1-3 PERFECT Muscle-Ups + 3-6 Ring Dips (after final muscle-up)
75 Double-Unders
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
Every 10 minutes, for 30 minutes (3 sets) for times:
25/18 Calories of Assault Bike
10 Burpee Box Jump-Overs (30″/24″)
20 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
400 Meter Run

Please note times for all four sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.

Athlete Notes:
Today’s workout is all about teaching you how hard you can push, recover in a short window, and then repeat the effort. We see quick turnarounds frequently at the high-level competitions. It is arguably a skill in and of itself to be able to get back out on the floor after minimal rest and perform with the same effort. That’s why we love these “every ____ minute” workouts so much! Today’s movements are a good mix of skill and effort. Ideally you are finishing in less than 7 minutes and giving yourself at least 3 minutes to rest and recover. Please modify the reps or even the wall ball loading accordingly to be able to achieve this.

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.

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Alternating Dumbbell Row with ISO Hold x 10 reps
Station 3 – Farmer’s Carry x 100 Meters

B.
Every 4 minutes, for 12 minutes (3 sets):
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011

Go as heavy as possible on the dumbbell, and use the same dumbbells for all three movements, transitioning from one to the next with as little rest as possible.

Aerobic/Gymnastics Accessory Option
Every 3 minutes for 30 minutes (10 sets) for times:
25/18 Calories of Assault Bike

*Goal is to hit 25/18 calories as close to 45 seconds as possible.

Running Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Rowing Endurance Option

Four sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds