September 17, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off x 6 reps
Rest 30 seconds between jumps; rest as needed between sets.

A.
Front Squat
*Set 1: 4 reps @ 65% of 1-RM
*Set 2: 4 reps @ 75%
*Set 3: 4 reps @ 80%
*Set 4: 4 reps @ 80%
Rest 2 minutes between sets

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

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Ski-Erg or Row
5 Wall Walks
20 Alternating Pistols
50-Foot Handstand Walk

B.
Every minute, on the minute, for 15 minutes:
Snatch x 1.1
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

D.
For time:
60/40 Calories of Assault Bike
20 Bar Muscle-Ups

This needs to be performed hard and fast…give this your full effort.

Athlete Notes:
Maximal effort Friday! How hard can you send it on the bike and still hang on for the bar muscle-ups? World class athletes will see the bike done in less than 2.5-3 minutes and hang on for 1 set on the bar muscle ups. Challenge yourself to get as close to that as possible. That said, if 20 bar muscle ups is a daunting task for you, that’s ok. Give yourself 4 attempts to get as far as possible! Remember, we want this workout to be fast – 5-6 minutes or less!

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 an 8-minute running clock…
60/50 Calorie Bike Erg or Row
50 Russian Kettlebell Swings (32/24 kg)
Max Reps of Down Ups in remaining time.
Rest 2 minutes and repeat for a total of FOUR sets.

Gymnastics Skills Accessory Option

A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Every minute, on the minute, for 8 minutes:
1-3 Strict Muscle Ups

Followed by. . .

Three sets of:
False Grip Strict Ring Pull-Ups to Sternum x 6-8 reps @ 1111
Rest as needed

Engine Accessory Option
Six sets for max calories of:
6 minutes of Assault Bike @ 110% of “AB-30” Pace
90 seconds rest