June 1, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

Band Assisted Lat Stretch x 60 seconds per side
200 Meter Run
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Hawaiian Squats x 5 reps per leg
200 Meter Run

and finish with …

Kettlebell Complex (use a light to medium kettlebell)
10 Around the Worlds (5 each direction)
5 Single Arm Kettlebell Swing (right)
5 Single Arm Kettlebell Hang Clean (right)
5 Single Arm Push Press (right)
5 Single Arm Kettlebell Swing (left)
5 Single Arm Kettlebell Hang Clean (l
eft)
5 Single Arm Push Press (left)
10 Goblet Hold Kettlebell Thrusters

A.
Build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

C.
Every 2:30 minutes, for 15 minutes (6 sets) for max load:
20/15 Calorie Echo Bike or Assault Bike
5 Hang Cleans

Start at 60% of your 1-RM Clean and build to a challenging set of 5 hang cleans. You may elect to power or squat the cleans.

D.
Six rounds for time of:
60 Heavy Rope Double-Unders or 80 Double-Unders
10 Burpee Box Jump-Overs (24″/20″)

Athlete Notes:
Depending on how you approached “Murph” yesterday, today may be one to approach “by feel.” If your legs are blasted, just push the front squat to the load at which you start to have any mechanical deviation, then shut it down. If your elbow flexors are shot, be careful with the hang cleans – particularly the descent into the next reps – or switch them to power cleans from the floor. Make smart adjustments to the program if your body is calling for. You should be able to hit the sprint conditioning hard. Double-unders and burpee box jump-overs are designed to spike your heart rate quickly, but your goal should be to move efficiently and steadily through the first few rounds and kick it in hard to maintain your paces through the final rounds.

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.

Aerobic/Gymnastics Accessory Option
A.
Six sets for times of:
20/15 Calorie Assault Bike
15 Strict Handstand Push-Ups
10 Sandbag or D-Ball Clean Over Shoulder (150/100 lbs)
Rest 90 seconds

B.
Three sets for max reps of:
30 seconds of Toes-to-Bar
Rest 15 seconds
45 seconds of GHD Sit-Ups
Rest 90 seconds

Strongman Option
Five sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.