March 31, 2021 – Invictus Athlete Program

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Primary Training Session
Mobility, Activation & Warm-Up
Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

B.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1111
(you can use kettlebells or a barbell for these)

Keep a wide stance and toes pointed out; focus on maximal contraction of the glutes on each repetition. The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this. It should take somewhere between 6 and 10 minute.

C.
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
100 Double-Unders

D.
Complete as many rounds and reps as possible in 10 minutes of:
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 GHD Sit-Ups or V-Ups

Athlete Notes:
Hamstring blast today! Athletes will open up with some heavy deadlifts and finish off with high rep, low weight sumo deadlifts. This will burn, but that is the point!

Then onto the sweat sesh! After hitting your glutes and hamstrings, you’ll move into a pure conditioning piece. Make sure your calves are warmed up well for today. If you want to keep intensity low today, tackle the conditioning piece as a nasal breathing session!

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 25 minutes of:
200 Meter Run
40 Double Kettlebell Shoulder to Overhead (16/12 kg)
20 GHD-Sit-Ups
100-Foot Handstand Walk

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of November 9, 2020.

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.