June 1, 2024 – Invictus Athlete Program

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

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Two rounds of:
15 Lateral Monster Walk Steps (left and right)
15 Barbell Hip Thrusts (light and fast)
20 Alternating Goblet Hold Lateral Lunges

Followed by…

Three sets of:
5 Clean Grip Low Hang High Pulls
5 Mid Patella Muscle Cleans
5 Low Hang Power Cleans
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Three sets for times of:
10 Power Snatches (135/95lbs) OR 30-40%
Rest 1:1 between sets

B.
Ten sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Against a 5 minute clock, perform as many reps as possible of:
1000/900 Meter Row
100 Foot Handstand Walk
Max Burpee Box Overs (30/24″) in the remaining time (you can use your hands)
Rest 3 minutes between sets and repeat for a total of THREE sets.

D.
Two sets of:
45 Seconds of Banded Sumo Deadlifts @ 30-40% of 1RM + 15-25% Band Tension
Rest 2:15 between sets

Athlete Training Notes
To finish off the week we’ve got some interval based skill and engine work. Keep the rows to slightly faster than your 5k pace. From there, try to kick straight up into the handstand walk. Don’t waste time staring at the ground. If you have to back off the final 200m on the row in order to kick right up, then do so. After that we’re hammering out for about 30-45 seconds on the burpee box overs. If you aren’t getting that much time on them then we want you cutting the distance on the row first in order to do so. If you’re still not making it, then consider dropping the handstand walk a bit so that you have at least 30 seconds of burpees at the end. Remember, you can use your hands on the box.

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.

Strength Accessory
Three sets of:
3 Minute Belt Squat or Banded March
Rest 60 seconds between sets

Grip
Four sets of:
10 Toes to Bar + 30 Second Hang + Max Toes to Bar
Rest 1:1 between sets

Swim
Against a 2 minute clock, perform as many reps as possible of:
100 Meter Swim
Max Down Ups in the remaining time
Rest 60 seconds and repeat until you get to 120 down ups OR 10 sets.

*If you finish before 10 sets then continue swimming at a slow pace until you’ve accumulated at least 1000 meters of swimming.

Monostructural Machine
Two sets of:
4 Minute Concept 2 Bike Erg
4 Minute Ski
4 Minute Row

*Start each 4 minute interval at your endurance pace and then increase every minute.

Example:
Start the 4 minute bike erg at a 2:00/1000m. Every minute throughout that 4 minute interval you’ll pick the pace up a bit. When you move to the row you’ll start back at your endurance pace and then increase effort throughout. Continue that pattern for both sets.

Running
Accumulate 6 kilometers of running preferably on a “cross country” type surface (grass, trail, beach, etc.)

*Start at 75-80% of your 5k and increase pace every 1500 meters.