March 24, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed

followed by …

Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

A.
Four sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike or Bike Erg
20 Kettlebell Swings
10 Strict Pull-Ups

C.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Tempo Front-Racked Kettlebell or Goblet Squats x 4 reps @ 7171
Rest 60 seconds

D.
Three rounds of:
20 Seated Band-Resisted Rows
30 Band-Resisted Hammer Curls

Athlete Notes:
Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open, so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

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
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10-15 Strict Handstand Push-Ups*

*Pick a rep scheme that you think you can do unbroken the first two sets.

Rest 3 minutes until the running clock reaches 15:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
50-75 Foot Handstand Walk

*Pick a rep scheme that you think you can do unbroken the first two sets.

Rest 3 minutes until the running clock reaches 30:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
15 Toes-to-Ring

Running Endurance Option

Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. Refer to your notes from the week of October 19, 2020 for guidance.

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.