October 23, 2017 – Invictus Athlete

Invictus Athlete + is Live – Only 5 More Spots Available!

Invictus Athlete + pairs you with an Invictus Coach, who will personalize the Invictus Athlete programming you are currently following for your needs and goals. By working with a coach, you will have someone making sure you are picking the right sessions for your goals, staying on track, and giving you feedback on your movement. Invictus Athlete + is $179/month. We’re limiting this initial opening to 30 athletes to ensure that we keep the quality of coaching high for participating athletes. If you’re interested, please click here to apply.

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 87.5%

C.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 88-90%

Primary Conditioning Session
Every minute, on the minute, for 28 minutes (7 sets):
Minute 1 – 20/15 Calorie Row
Minute 2 – 30 Double Unders + 8 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees Over the Erg
Minute 4 – 6-8 Strict Handstand Push-Ups to 2″/0″ Deficit

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 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips (Heavy)

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
100-Foot Overhead Yoke Carry (goal is 1-RM Snatch weight)
Rest 90 seconds

C.
For time:
200 Meter Sled Sprint

D.
Every minute, on the minute, for 5 minutes:
5 Dumbbell Rows Each Arm

Max weight for 5 reps – pronated grip

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike

Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.

Gymnastics Skills Option
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 8 reps
Interval 2 – Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.
Interval 3 – 3 Meter Handstand Walk to Wall + Back-To-Wall Handstand Marching x 20 reps
Interval 4 – 15 second Rope L-Hang (with straight arms) + 6 Rope Hang Knees-to-Armpits

B.
For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary.

C.
One set of:
Movement 1 – Tuck Rocks x 50 reps
Movement 2 – Tuck-Ups x 30 reps

Followed by…

Three sets of:
Interval 1 – L-Hang Hold on Bar x 20 seconds
Rest 10 seconds between sets

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Supine GHD Hold x 30 seconds