May 26, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Every minute, on the minute, for 5 minutes:
3-5 Strict Pull-Ups
(focus on keeping shoulders as far away from your ears as possible)

Skill-Based Movement Primer
Four sets for times of:
25/20 Calories of Rowing
1-3 PERFECT Muscle-Ups + 3-6 Ring Dips (after final muscle-up)
8 Burpee Box Jump-Overs (30″/24″)
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75-80% x 2 reps
*Set 5 – 85-90% x 2 reps
Rest as needed

B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Calorie Row
Deadlift (185/125 lbs)

Rest until the running clock reaches 15:00, and then…

Five rounds for time of:
400 Meter Run
20 Push-Ups
40 Air Squats

If you want to add a little ???? perform wearing a weighted vest!

Time Cap = 20:00

Athlete Notes:

For the skill-based primer, make sure the focal point is on perfect mechanics. We’re looking to groove efficiency in your movement patterns in these portions, so even though you may be very familiar with these movements, don’t just grind through them, try to make them as effortless and efficient as possible.

Make sure you get your heart rate up and lungs open before the “for time” portions. These are going to be spicy. Total times for the accumulated 72 calories of rowing could range anywhere from sub-3:00 if you hold 1:40/500m paces (1500 cals/hr) to 4:15 if you are holding a 2:00/500m pace (1000 cals/hr). Your goal is to find the fastest pace you can hold on the erg without negatively impacting your ability to push hard on the deadlifts. Think about long, strong pulls on the row and keeping the bar close with minimal rest at the top on the deadlifts.

Once recovered, you will work into some “Murph” prep…running, push-ups and squats. We’ll have everyone tackling Murph next Monday, so this is a great opportunity to get in a little preparatory volume. Just make sure you are performing full range of motion on the squats and push ups. We often see cringe-worthy push-ups and squats because they’re not “technical” movements; don’t be that athlete…do these clean and proper.

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.

Strongman Accessory Option
Against a 90-second running clock:
25/18 Calories of Assault Bike
Max Sandbag or D-Ball Bearhug Squats (150-200/100-150 lbs)
Rest 90 seconds and repeat for a total of EIGHT sets.

Goal is to have 30 seconds of squats. Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24 kg).

Running Endurance Option
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes

Your goal should be to maintain consistent pacing across all sets.