March 1, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (left arm)

*Weight is athlete’s choice, but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch + Overhead Squat

*Sets 1-2 – 55-65% of 1-RM
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Every 3 minutes, for 15 minutes (5 sets):
Touch-n-Go Squat Snatch x 5 reps

Increase load each set, working to the heaviest 5-rep set possible.

D.
Complete as many rounds and reps as possible in 15 minutes of:
20 Alternating Pistols
10 Chest-to-Bar Pull-Ups
50-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Athlete Notes:
Here come the snatches again! This week you get to move a bit heavier loads since we are not prescribing a specific weight, but make sure you make the priority of moving the weight efficiently and safely. Touch and go means that the 5 reps need to be unbroken.

Today’s conditioning is going to challenge your flexibility and body control as much or more than your breathing. The best way to move through this workout is to be good at what you are good at. What does that mean? It means do not overpace your ‘strong’ movements to save energy for the movement you might struggle with. The goal is just to keep getting to the next station, so limit resting/over pacing when you are at the station that favors your strengths. For training purposes today, push yourself in a way that might be borderline reckless.

You might be surprised that the more fatigued you become, the more focus you have on your handstand walks. Make sure you are breathing during your handstand walks (the tendency for people is to hold their breath) so that you mitigate a spike in your heart rate. Work on turning your hands out in your handstand walks so you aren’t walking with the e-brake on. 

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 Option
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – 25 Band-Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – Strict Toes to Bar or Hanging Leg Raises x 10-12 reps @ 3110
Station 4 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Engine Accessory Option
Against a 2-minute running clock…
25/15 Calories of Assault Bike
Max Reps of Burpee Pull-Ups in the remaining time
Rest 60 seconds and repeat for a total of TEN sets.

Running Endurance Option
Sixteen sets for max distances of:
45 Seconds of Running @ 85-90% of 400m PR pace
Rest 90 seconds

This session will take 36 minutes. Note the total distance achieved over the course of the 16 sets.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.