March 27, 2021 – Invictus Athlete Program

Two of the 3 Golden Tickets remain! Buy now!

Two of the 3 Golden Tickets remain! Buy now!

Primary Training Session
Mobility, Activation & Warm-Up
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

A.
Against a 90-second running clock…
8-10 Glute Ham Raise
5 Burpee High Box Jumps (jump up, step down)
Assault Bike @ 70-75% in remaining time
Rest 90 seconds and repeat for a total of FOUR sets

B.
Every 30 seconds, for 10 minutes:
Snatch x 1 rep @ 75-80%

Goal is technical perfection for all 20 reps.

C.
Three rounds for time of:
400 Meter Run
75-Foot Handstand Walk
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees

D.
Four sets of:
20 Russian Kettlebell Swings
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 Hanging Knee Raises or V-Ups
Rest 2 minutes

Athlete Notes:
Go by feel today since most of you tackled 21.3 and 21.4 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today.

For the majority of you who finished the Open on Friday, congratulations! Take today as a play day at the gym and just move with relatively low to medium intensity. Use the conditioning piece to flush out the body and, for many of you who are done with the Open, we’d suggest moving through without giving much concern to what the clock says (gasp)! If your hands are torn up from the grip work yesterday then replace the deadlifts with 25 GHD sit-ups or V-Ups. Time cap yourself at 20 minutes on the conditioning piece today so adjust the load and/or reps as needed.

Next week will be a transition week so volume and loading will look a little different to give your body and mind some rest. The new cycle will start on April 5th!

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.

Strongman Option
Three sets of:
Max Strict Supinated-Grip Pull-Ups
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds and then. . .
Max Chin-Over-Bar Hold
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds and then. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 2-3 minutes

Running Endurance Option
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.