March 5, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows

x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Overhead Squat + Snatch @ 80-85%

B.
Four sets for times of:
20/15 Calorie Assault Bike
10 Muscle-Ups
Overhead Squats*
Rest 3 minutes between sets

*Set 1: 10 reps @ 205/135 lbs
*Set 2: 15 reps @ 165/125 lbs
*Set 3: 20 reps @ 135/95 lbs
*Set 4: 25 reps @ 115/75 lbs

C.
For max reps:
6 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)

Athlete Notes:
Today we do not have barbell cycling in terms of cleans or snatches, but we are still getting in some good barbell work at relatively heavy weights. Much of this will come down to how hard you push on the bike. Of course you do not want to go too hard before lifting a heavy barbell, but overpacing can put you too far behind to have a chance to do enough reps. Here is how we suggest to approach this workout:

Assault Bike: The goal is to perform this in 90 seconds or less. If you know that is not possible or sustainable then scale down the calories. Many athletes will be looking at the 60-second range if you are trying to really test yourself.
Muscle-Ups: Choose a rep range that is challenging for you and once you choose, keep it the same for all five sets.
Overhead Squats: The heaviest weight you do here should still be a weight that you could do unbroken if you were 100% fresh. Play around with grip width. After bike and muscle ups, your shoulders may be fatigued so you may like being a little narrower than your snatch width for more stability. A narrower grip is more stable for most people, but can feel slightly heavier on the legs depending on the bar positioning.

Ideally you will have a barbell set up with each weight but if that is not possible, use the 90 seconds to change out your weights.

You’ll follow this with a 6 minute mental and physical grind. Start with a rhythmic but manageable pace and note how many reps you’ve achieved in minute 1. This will give you a good goal to shoot for every minute. You may want to put the dumbbells down every 60-90 seconds for a short, quick break just to give your grip a quick rest. Wear sweatbands if you have them (hello 80’s) to prevent a ton of sweat pooling onto the dumbbell handle.

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
A.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps @ 1011
Immediately followed by…
Single-Leg Hip Thrust x 10 reps @ 10X1
Rest 45 seconds and switch legs.

B.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Gymnastics Skills Accessory Option
Pistol Squat Progressions –

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Pistol Balance Pulses x 5 reps (right leg)
Interval 2 – Pistol Balance Pulses x 5 reps (left leg)
*Ascend to parallel and control the descent (no dropping or bouncing please).

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Pistol Squat x 6-10 reps @ 30X0 (3-5 reps each leg)

Followed by. . .

Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Weighted Pistol Squat Negatives x 1 rep @ 40A0 (right leg)
Interval 2 – Weighted Pistol Squat Negatives x 1 rep @ 40A0 (left leg)
*These should be heavy. You may consider setting your weight down after each rep to more quickly stand up and let your arms rest.

Pull-Up Progressions –

Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Half Pull-Up Pulses x 8 reps
Interval 3 – Lat Insertion Pull-Ups x 6 reps
Interval 4 – Strict Pull-Up x 1-4 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Pull-Up x 1-2 reps
*Lower to the bottom of the pull-up on the second rep; don’t drop from the top of the pull-up.

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping or Butterfly Pull-Ups x 2-5 reps

Engine Accessory Option
Against a 3-minute running clock:
30/22 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds and repeat for a total of SIX sets.