September 14, 2021 – Invictus Athlete Program

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

Ring Muscle-Up Skill Development
Every minute, on the minute, for 5 minutes:
Minute 1: 6 Ring Muscle-Ups
Minute 2: 5 Ring Muscle-Ups
Minute 3: 4 Ring Muscle-Ups
Minute 4: 3 Ring Muscle-Ups
Minute 5: 2 Ring Muscle-Ups

A.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)

B.
Every minute, on the minute, for 5 minutes (5 sets):
20 Drag Rope Double Unders or 30 Double Unders
4 Power Cleans @ 55% of 1-RM Clean

Rest until the clock reaches 6:00, and then. . .

Every 90 seconds, for 7:30 (5 sets) of:
25 Drag Rope Double Unders or 40 Double Unders
3 Power Cleans @ 70% of 1-RM Clean

Rest until the clock reaches 15:00, and then. . .

Every 2 minutes, for 10 minutes (5 sets) of:
30 Drag Rope Double-Unders or 50 Double-Unders
2 Power Cleans @ 80% oF 1-RM Clean

C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Barbell Hip Thrusts x 16-20 reps @ 1011
Station 3 – L-Sit x 10.10.10.10 (rest 5 seconds between 10 second work intervals)
Station 4 – Dumbbell Thrusters x 20 reps
Station 5 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 6 – Plank Kick Throughs With Hand Taps

x 16-20 reps

Athlete Notes:
On today’s workout we are continuing our theme of working on good mechanics while under fatigue and at moderate to heavy loading. Barbell cycling is a very important skill to have, but we want to make sure that we are drilling and reinforcing good positioning. Good mechanics will translate over to keeping yourself from blowing up too fast! Make that your priority when cycling the barbell today.

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.

Engine Accessory Option
Against a 2-minute running clock…
30 seconds for Max Calories of Assault Bike
15 Toes-to-Bar
Max Reps of Thrusters in remaining time
Rest 2 minutes and repeat for a total of FOUR (4) sets.

Set 1: 95/65 lbs
Set 2: 115/75 lbs
Set 3: 135/95 lbs
Set 4: 155/105 lbs

Note the total calories in 30 seconds of Assault Bike AND the total Thrusters in each of the four sets.

Aerobic/Gymnastics Skills Option
Every 6 minutes, for 30 minutes (5 sets) for times of:
50/35 Calorie Row or Ski Erg
4 Burpee Bar Muscle-Ups
25-Foot Handstand Walk
4 Bar Muscle-Ups

Strongman Option
Five sets of:
Bench Press x Max Unbroken Reps @ 65%
Immediately followed by. . .
200 Meter Row Sprint
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter.
*Row sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.