March 8, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

C.
For time:
9 Power Snatches (205/155 lbs)
12 Power Snatches (185/125 lbs)
15 Power Snatches (165/105 lbs)
18 Power Snatches (135/95 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in the past few years.

D.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 18-20/13-15 Calorie Assault Bike
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Seconds of Double-Unders

Athlete Note:
REMINDER! The Open starts this week so our goal is to get some good workouts but to feel good going into Friday for 21.1. Make sure that you are giving good attention to recovery so you can still workout hard but feel good for future days.

Today we are working up a heavy squat and heavy snatch and then testing ourselves with some volume snatches before the metcon.

The snatch workout includes heavy weights so if the first bar is over 80% of your 1-RM then modify the load to ensure you start at 75-80%. Then you will proceed through all of your reps making sure that you are moving well. We do not want you chasing bars all around the gym trying to make a lift under fatigue. Hit your positions, control the weight and then worry about how the speed last. The real breather is meant to be the next part so still view the snatch cycling as part of your lifting session.

Today’s metcon will allow you to choose how hard you want to push. Pick a calorie range that you know you can manage but will still give you some fatigue going into the wall ball shots. For most people it will take you the full minute to finish the calories so make sure you walk straight to the wall ball and get started so you have some time to rest for your toes to bar. After completing the toes to bar you are supposed to perform 45 seconds of double-unders. Make the number one focus relaxing on these (please don’t exceed 500 double-unders). This needs to be a station that you learn how to relax your grip, your breathe and just bounce.

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
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Bridged Psoas March x 60 seconds
Station 2 – Front or Goblet Squat x 8 reps @ 3131
Station 3 – Prone Plank x 60 seconds
Station 4 – Strict Pull-Ups x 6-8 reps @ 4111
Station 5 – Stationary Dips x 10 reps @ 3111
Station 6 – Dumbbell Hammer Curls x 10 reps @ 2121

Engine Accessory Option
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Rest 90 seconds and repeat for a total of EIGHT (8) sets.

Goal is sub-2 minute rounds!

Running Endurance Option
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.”

Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.