October 11, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer

Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (light)
5 Divebomber Push-Ups
10 Ring Rows
15 Sandbag Bearhug Squats

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

When the running clock reaches 12:00…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 6 reps @ 70%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
15 Burpees Over the Erg
25-Foot Handstand Walk
50 Double Unders

D.
Every minute, on the minute, for 20 minutes (5 sets) for max reps of:
Station 1 – 30 seconds of Walking Lunges
Station 2 – 30 seconds of Supinated-Grip Bent-Over Barbell Rows @ 2111
Station 3 – 30 seconds of Alternating Reverse Lunges
Station 4 – 30 seconds of Barbell AB Wheel Rollouts @ 3030

Use the same barbell for all four stations. Load it based on your ability to perform six barbell rows at the prescribed tempo.

E.
Three sets of:
Dumbbell Hammer Curls x 10-12 reps
immediately followed by…
Band-Resisted Hammer Curls x 20-24 reps
Rest as needed

Athlete Notes:
Today’s primary training session is all about the lifting. We want to continue to build a strong foundation this off-season, and the best way to do that is by laying the bricks in an awesome strength progression. Pay attention to the sets, reps, percentages, and any prescribed tempos as we want to make sure you’re getting as much out of the lifts as possible! When you get to the every minute on the minute section, don’t underestimate the difficulty of a little accessory work in a time domain, and if there’s a tempo, please be sure to follow it! Let’s get strong! Focus on getting stronger and let’s build some wins and momentums going into this upcoming season!

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
Complete a steady pace for 30 minutes:

Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX Heart Rate.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

*We want to use these initial “shorter” zone 2 sessions to teach you how to properly fuel yourself for continuous movement without getting to the point of “bonking”. A good idea would be to fill up 1 or 2 carb drinks and take a drink every 4-5 minutes. Don’t worry, these will get longer and longer, and fueling yourself properly will become even more important.

Running Endurance Option

Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace

Refer to your notes from the week of November 16, 2020 for guidance.

Rowing Endurance Option

For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m

We are continuing our focus on strokes per minute again this week. Pay close attention to your power output and times for each segment and start to learn how you operate best for longer endurance efforts. Are you more efficient and effective with a slower stroke count and higher output, or with an increased stroke count? Which do you find easier to sustain? Use these sessions as learning opportunities and make note of your findings.