May 25, 2021 – Invictus Athlete Program

Primary Training Session

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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.

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Santino Marini
Santino Marini
May 25, 2021 3:38 pm

As in your mouth?

Fabian Hermans
Fabian Hermans
May 26, 2021 12:10 am
Reply to  Santino Marini

Im very sorry Tino. I logged in on my friends phone to see the training yesterday and she thought it was funny to post something on my behalf. I always appreciate tge effort you guys put in giving feedback so i’ll make sure it doesnt happen again.

Santino Marini
Santino Marini
May 26, 2021 3:20 am
Reply to  Fabian Hermans

Haha its not a problem! I was just making Sure you were ok!

Koen Knarren
Koen Knarren
May 25, 2021 2:04 pm

Pts.
Gyms opened up again so back tot training.
B. Bench press done at 60kg with pause
C. Power clean build up to 100kg
D. Had to skip the first part all the machines were taken.
Burpee pullups and double unders part
7:20

Santino Marini
Santino Marini
May 25, 2021 3:38 pm
Reply to  Koen Knarren

Wooohoooo! Party!!

Adrien ALLAGUI
Adrien ALLAGUI
May 25, 2021 11:38 am

– morning with some upper body building
– then warm up done
– dead stop FS up to 145k
– bench up to 4x7x95k
– power clean 1.1 up to 125k.
– thrusters : 50 55 60 65 70k all UB under 2min
– condo : 6’47. Lots of trips on round 1 of DU. 50+100 on round 2. Burpees consistent.

Hunter Britt
Hunter Britt
May 25, 2021 12:58 pm
Reply to  Adrien ALLAGUI

Keep practicing those double unders so they are just effortless

Michele Gabba
Michele Gabba
May 25, 2021 9:15 am

6:30 am
Every 5’ 2’30” max metri Row
4145 m
B.
75-95-105 kg
4×7 Rep 85 kg

5 pm
A.
135 kg
C.
80-…-118 kg ( my 1 rm 118 kg)
D.
Cal row
50 kg 1’28”
55 kg 1’30”
60 kg 1’28”
65 kg 1’26”
70 kg 1’32”
All Unbroken
5 rest
For time 5’26”
15 Burpees Pull-up
15 Cal A. Bike
15 Burpees Pull-up
15 Cal A. Bike

Hunter Britt
Hunter Britt
May 25, 2021 12:57 pm
Reply to  Michele Gabba

No double unders today?

Michele Gabba
Michele Gabba
May 25, 2021 2:04 pm
Reply to  Hunter Britt

I have a little inflammation in my Achilles tendon

Mauk Moerman
Mauk Moerman
May 25, 2021 8:24 am

A 160kg

B 110/140/160/130/130/130/130kg
C 60/80/100/110/120/130/140/150kg
D 60/70/80/85/90kg
Failed the 8th rep on the 90kg bar legs were gone.
The rest 10 unb

6:44 pfoe that du’s were hard after those burpee pull ups

Also did part B of the strentgh

Hunter Britt
Hunter Britt
May 25, 2021 8:44 am
Reply to  Mauk Moerman

Good push on the trusters going for big weight

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