September 11, 2021 – Invictus Athlete Program

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

Skill-Based Movement Primer

Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Hang Squat Cleans (135/95 lbs)
6 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds, for 5 minutes (10 sets):
Deadlift from 4″ Deficit x 1 rep @ 70%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Five rounds for time of:
25/18 Calories of Assault Bike
20 GHD Sit-Ups
15 Deadlifts (255/175 lbs)

C.
Three sets of:
Banded Hamstring Curl x 20 reps
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 90 seconds

Athlete Notes:
Today’s workout is a great midline blaster just in time for a rest day tomorrow! Please be safe with the volume of deadlifts and GHD sit-ups. We don’t want you curled up in the fetal position because your abs and low back blow up too much. Find a consistent pace on the bike, something that puts you at around 60-90 seconds each round. Hop straight onto the GHD and try to get through these unbroken each round. Your hip flexors will likely get lit up, as well as your core, but just keep falling backwards! For the deadlifts, we’d like this to be a weight that you could do 15 reps unbroken when fresh, but understand that you will likely not do all 5 rounds unbroken. If you’re a great deadlifter, hammer these hard. If deadlifting is not your forte, be a little more conservative here but know that you’ll have to make up ground elsewhere! Have some fun, and remember, if for nothing else, GHD’s are great for beach 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.

Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

B.
Every 4 minutes, for 16 minutes (4 sets):
60 second Wall Sit (Add Front Racked Kettlebells if needed)
6 D-Ball or Sandbag Cleans (150/100 lbs)
60 second Wall Sit (Add Front Racked Kettlebells if needed)

C.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises

Go as heavy as possible for each exercises back to back.

Running Endurance Option
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes

This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Rowing Endurance Option

Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters

Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.