July 9, 2021 – Invictus Athlete Program

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

Followed by. . .

Skill Development
Every minute, on the minute, for 5 minutes:
2 PERFECT Ring Muscle-Ups

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.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Build to today’s 3-RM High Hang Snatch

Drop back down to 65%, and then…

Build to today’s 2-RM Hang Snatch from Mid-Thigh

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Every 2 minutes, for 36 minutes (3 sets):
Station 1 – Bulgarian Split Squat x 8 reps each leg @ 30X1
Station 2 – Strict Handstand Push-Ups x Max Reps in 60 seconds
Station 3 – Strict Chest to Rings Pull-Ups x 8-10 reps @ 31X1
Station 4 – Front-Racked Kettlebell Walking Lunges x 20 reps @ 20X1
Station 5 – Tempo Push-Ups x 15-20 reps @ 1111
Station 6 – Flutter Kicks x Max Reps in 60 seconds

Athlete Notes:
Today we are working with some classic total body “death sets.” These days are a great opportunity for you to do a multitude of things. First, they help fix imbalances. Second, they are lower impact which helps you get stronger without risk of injury. Third, they can be as challenging as you make them so that you workout junkies can still feel like you got a good sweat in. Most importantly, did we say they’ll help you get stronger? Think of it as us forcing you to actually do your accessory work that so many of us conveniently miss because we have to take off. 🙂 Plus, who doesn’t like a little pump on a Friday?

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.

Engine Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
30 Heavy Rope or Drag Rope Double-Unders or 50 Double-Unders
10 Toes-to-Rings
5 Ring Muscle-Ups

You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds

Followed by. . .

Option 1 – (If you have an inconsistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 4-6 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Option 2 – (If you have a consistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 1-3 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 –Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 11X1

Engine Accessory Option

“AB-30”
For max calories:
30 minutes of Assault Bike

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the thirty minutes. Be aggressive when choosing a goal pace to be able to hold.