May 25, 2021 – Invictus Athlete Program

Primary Training Session

Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions

A.
Take 15-20 minutes to build to today’s 1-RM Dead-Stop Front Squat

B.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 7 reps @ 65-70%
*Set 5: 7 reps @ 65-70%
*Set 6: 7 reps @ 65-70%
*Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

D.
Every 3 minutes, for 15 minutes (5 sets) for times:
20/15 Calorie Bike Erg or Row
10 Thrusters*

*Start at 115-135/75-95 lbs and build in load to a challenging set of 10 thrusters.

Rest 5 minutes until the running clock reaches 20:00, and then…

For time:
15 Burpee Pull-Ups
150 Double-Unders
15 Burpee Pull-Ups
150 Double-Unders

Athlete Notes:
Today’s conditioning is a fun opportunity for you to determine how much you can handle for a set of 10 unbroken thrusters. You should have plenty of time to finish the calories on the machine, so don’t rush that portion unnecessarily…set yourself up so that you’re ready to knock out your 10 thrusters and still have some time to transition calmly before the next set. You have five sets to get through, but don’t be afraid to get to a challenging load early and hold on there if you don’t think you can get at least 8 unbroken reps. You should have a goal weight in mind for this session, so make sure you plan your sets appropriately. The second conditioning portion should be a solid sprint! You should be working hard to keep an aggressive pace on the burpee pull-ups and look to go unbroken on the double-unders. Push yourself hard on this portion!

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
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
500 Meter Ski-Erg
15 Strict Handstand Push-Ups

B.
Four sets of:
30 second Supine GHD Hold
30 seconds of GHD Sit-Ups
Rest 60 seconds

Strongman Option
Five sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 30 seconds
200-Foot Sandbag Carry (heavy)
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.