March 27, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
30 Seconds of Air Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward

Followed by…

Three sets of:
5 Broad Jumps for Distance
Rest 60-90 seconds between sets

A.
Take 15-20 minutes to build to today’s heavy…

3-Position Clean + Split Jerk
(Mid Hang + Low Hang, Floor)

*Cleans may be squat or power. You may drop after the 2nd hang clean and perform the jerk only after the last clean.

B.
Five sets of:
Strict Press x 5 reps @ 65+%
Rest 1-2 minutes between sets

C.
For total time:
Five rounds of:
5 Shoulder to Overhead (205/145lbs)
10 Box Jump Overs (30/24″)

Immediately followed by…

Five rounds of:
5 Shoulder to Overhead (165/115lbs)
10 Burpee Box Jump Overs (24/20″)

D.
Three sets of:
Max Reps Incline Bench Tate Press (aim for 12-15)
Rest 30 seconds
15 Weighted Side Bends (each side)
Rest 90 seconds

Athlete Training Note
This one is going to be a shoulder and lung burner. The first five rounds we’ve got a challenging barbell weight and a tall box. The goal is unbroken here and then smooth and consistent on the box jump overs. BE CAREFUL OF YOUR SHINS. Remember that it’ll be faster to slow down the last couple box jumps and pick the bar up right away than hammer the box and take forever to pick up the bar. As soon as you finish the first five rounds we’ll flip the box down to the 24/20″ side, take weight off the bar (this is a skill in and of itself) and then hammer out five rounds with a lighter weight. The addition of burpee box jump overs is definitely going to add to the shoulder fatigue here so you’ll want to remain consistent enough on the burpees to not lose any time but also not have to rest before going back to that barbell. If you can, keep track of your splits and note how long specific movements take and where the dropoff is, if any. Let us know how it goes and any adjustments you make throughout the workout.

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.

Additional Strength Option
Three sets of:
8-10 Dumbbell Bench Press
Rest 30 seconds
8-10 Dumbbell Chest Supported Rows
Rest 90-120 seconds

Additional Cardio Option 1
5 Minute Warm Up Jog @ Ascending Effort

Followed by…

Three rounds of:
200 Meters @ Hard Effort
100 Meters @ Easy Effort
100 Meters @ Harder Effort
100 Meter Walk

After the 3rd round, rest/walk 3 minutes, then…

Three sets of:
400 Meters @ Hard Effort
200 Meters @ Medium Effort
200 Meters @ Harder Effort
200 Meters @ Easy Effort
400 Meters @ Hard Effort
100 Meters @ Medium Effort
100 Meters @ Harder Effort
Rest 3-4 minutes between sets

Followed by…

5 Minute Cooldown Jog @ Easiest Pace
Paces:
Easy Effort = approximately 55-60% of mile pace
Medium Effort = approximately 75-80% of mile pace
Hard Effort = approximately 90-100% of mile pace
Harder Effort = approximately 110% of mile pace

Grip Strength
Three sets of:
45 Second Rope Hang Hold
Rest as litlte as possible to accumulate the next 45 seconds

Followed by…

Three sets of:
45 Second Dumbbell Hex Hold (20/12lbs)
Rest as little as possible to accumulate the next 45 seconds

Followed by…

Three sets of:
150 Foot Dumbbell Farmer Carry (100/70lbs; 55+: 70/50 lbs)
Rest as little as possible to go unbroken

Gymnastics Accessory
Four sets for quality of:
4 Pullovers
6 Right Arm Dumbbell Squat Snatches (50/35lbs)
6 Left Arm Dumbbell Squat Snatches (50/35lbs)
Accumulate 30-60 seconds in one of the following:

-Nose to Wall Handstand Hold
-Free Standing Handstand Hold
-Parallette Handstand Hold

Rest as needed between sets.

35-54:
Four sets for quality of:
3 Pullovers
6 Right Arm Dumbbell Squat Snatches (50/35lbs)
6 Left Arm Dumbbell Squat Snatches (50/35lbs)
Accumulate 30-60 seconds in one of the following:

-Nose to Wall Handstand Hold
-Free Standing Handstand Hold
-Parallette Handstand Hold

Rest as needed between sets.

55+:
Four sets for quality of:
4 Chest-to-Bar Pull-Ups
6 Right Arm Dumbbell Squat Snatches (35/20lbs)
6 Left Arm Dumbbell Squat Snatches (35/20lbs)
Accumulate 30-60 seconds in one of the following:

-Nose to Wall Handstand Hold
-Free Standing Handstand Hold
-Parallette Handstand Hold

Rest as needed between sets.

Additional Cardio Option 2 (Zone 2 Emphasis)

If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.

60 minute bike @ Zone 2 Pace

*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.

**If you bike today, then prioritize swimming tomorrow.