October 20, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Row
100 Foot Suitcase Carry (each side)
60 second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 second Hang from Pull-Up Bar
10 Empty Barbell Good Mornings

A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift

B.
Complete as many rounds and reps as possible in 20 minutes of:
“DT”:
12 Deadlift (155/105lbs.)
9 Hang Power Clean
6 Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run eg:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag or D-Ball Cleans (150/100lb.)
100-Foot Bearhug Sandbag or D-Ball Carry

Finish with. . .

Three sets of:
25 Reverse Hypers @ 55% of 1-RM Back Squat
15 second transition
25 GHD Sit-Ups
Rest as needed

Athlete Notes:
Make no mistake, today’s workout is a barbell workout. You’re going to spend close to 2/3 of the workout on the barbell. This is the perfect opportunity for you to work on picking one or two things you want to stay focused on, and really dive into that. This is going to get somewhat monotonous doing the same movements over and over for 20 minutes, but the best scores will come from people who stay focused on the present, and stay checked in! Force yourself to stay over the barbell, and start out being smart with how you break things from the get-go. The round of 2 and round of 3 DT’s is where the workout will be for most of you. When you get to this point, that’s your time to really stay checked in on what you’re doing! This will be as much of a mental test as it is physical.

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
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1111
(you can use kettlebells or a barbell for these)

Keep a wide stance and toes pointed out; focus on maximal contraction of the glutes on each repetition. The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this. It should take somewhere between 6 and 10 minute.

C.
Complete as many rounds and reps as possible in 10 minutes of:
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 V-Ups
20 Push-Ups

BikeErg Endurance Option
Ten sets for times of:
30/22 calories Standing Bike Erg (Damper 10)
Rest 1:1

Running Endurance Option

Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. Refer to your notes from the week of September 8, 2021 for guidance.

Rowing Endurance Option
Every 10 minutes, for 40 minutes (4 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 100% of your 2k PR Pace

Same format and time domains as last week, but more aggressive pacing and one less set. Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 4 sets.