May 12, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse x 30 seconds per side

followed by …

Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)

A.
Back Squat
*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%
*Set 6 – 1 rep @ 90%
Rest as needed

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Push Press x 2-3 reps
Rest as needed
Make these as heavy as you can handle.

D.
For time:
100 Wall Ball Shots (20/14 lbs)
80/60 Calorie Row
60 Toes to Bar
40 Strict Handstand Push-Ups
20 Burpee Pull-Ups
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Todays conditioning requires you to dig deep into the pain cave. Outside of the handstand movements, the majority of these exercises are just going to burn. Like usual, think about your plan for the workout before you start. Think about what kind of reps or paces you want to hold and even consider a backup strategy if you need so that you are not completely lost if/when your first plan does not work. General tips to the workouts are to push your strengths. A lot of people will over pace something trying to save a bunch of energy for something that is down the road and is hard for them. (usually strict handstand push ups) If they are something you struggle with then they are going to be hard either way, so save time in the areas you can so you can take some breaks between sets on things that you struggle with or at least just slow down the tempo.

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
Three rounds for time of:
1000 Meter Row or 2000 Meter Bike Erg
3 Rope Climbs
80 Double-Unders
2 Legless Rope Climbs
40 Air Squats
1 Rope Climb from seated position
20 Toes to Bar
400 Meter Run

Running Endurance Option
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes

Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.

Rowing Endurance Option
Two sets for distances of:
5 Minutes of Rowing @ 95+% of your 2k PR Pace
Rest as needed

Give yourself a solid rest period so that you are able to repeat this at the prescribed pace. We will be re-testing your 2,000 meter row next week, so I want you to build confidence in your power output and pacing to set a new 2k PR.