June 17, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Thoracic Mobility Drills

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
30 Banded Face Pulls
20 Supinated Grip Band Pull-Aparts
10 Lateral Dumbbell Flyes
10 Dumbbell Front Raises

A.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Sets 1-2: 2-3 reps @ 75-80%
Sets 3-4: 1-2 reps @ 85-90%
Sets 5-6: 1 rep @ 94+%

B.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch
(High Hang + Mid Hang)

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Bench Press
Five sets of:
5 reps @ 70-75%
Rest 2 minutes between sets

D.
Against a 2:30 clock, perform as many reps as possible of:
25 Toes to Bar
15/10 Calorie Echo/Assault Bike
Max Handstand Push-Ups in the remaining time
Rest 90 seconds between sets and repeat for THREE sets.

*Kipping is ok, but we would prefer strict. Note which you did in the comments section.

E.
Two to Three rounds of:
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
15 Dumbbell Bent Over Rows
*No built in rest.

Athlete Training Notes
In today’s interval work we’re looking for 1-2 sets, but aiming for unbroken, on the toes to bar. From there we want you hitting the bike at a pace that gets you off in less than 45 seconds. This should leave you with atleast 30 seconds on the handstand push-ups. Aim to knock out a big set in round 1 and then try to hold on from there. Don’t hold back knowing that there’s 3 total sets. Burn it down on round one then see if you can hold on. Remember this is all about training, pushing limits, and getting stronger. This workout is a perfect compliment to some upper body focused training today.

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

Strength Accessory 1
Three sets of:
20 Push-Ups
50 Foot Hand Over Hand Rope Pull OR Max Unbroken Strict Pull-Ups (aim for 10+)
Max Unbroken Incline Dumbbell Bench Press (50/35+lbs – aim for 10+ reps on set 1)
Rest 2 minutes between sets

Masters Athletes
35-54: 50/35 lbs
55+: 35/20 lbs

Pump Sesh
Four sets of:
12-15 Stationary Dips
Rest 30 seconds
12-15 Chinese Rows
Rest 1-2 minutes between sets

Gymnastics Skills
Option A:
Eight rounds, not for time of:
4 Ring Muscle Ups
16 Calorie Echo/Assault Bike @ Zone 2 Pace

Option B:
Eight rounds, not for time of:
10-12 Chest to Bar Pull-Ups
16 Calorie Echo/Assault Bike @ Zone 2 Pace

55+ (if you want to work on C2B volume):
Eight rounds, not for time of:
5 Chest to Bar Pull-Ups
16 Calorie Echo/Assault Bike @ Zone 2 Pace

Option C:
Eight rounds, not for time of:
8-10 Chin over the Bar Pull-Ups
16 Calorie Echo/Assault Bike @ Zone 2 Pace

Pure Conditioning
Eighteen sets of:
Echo or Assault Bike x 60 seconds @ 75+/66+ RPM
Rest 30 seconds between sets

After the 18th set, rest an extra 2 minutes, then…

For time:
30/24 Calorie Echo/Assault Bike