September 18, 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:
12 Overhead Squats (95/65 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

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

Rest 3 minutes and repeat the entire 8 minutes again.

*Compare results to August 21. Goal is to beat your previous score!

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.
Four sets for times of:
100 Double-Unders
50/30 Calorie Bike Erg or Row
25 GHD Sit Ups
12 Power Cleans (185/115 lbs)
Rest 4 minutes

C.
Three sets:
60 second Wall-Sit
30 second Sandbag Squat (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
60 second Wall-Sit
Rest 90 seconds

Athlete Notes:

The classic Saturday repeater workout. Volume accumulation, intensity, and ability to recover are all things that we’re training with this session! Go hard on the first set, and then see how well you can recover and repeat that effort. When we break things into sets with a decent amount of rest, it’s a great way to work on some intensity, while still accumulating the volume of a “longer” workout. All of these movements should be able to be completed unbroken, with the caveat being the power cleans…you may choose to break them, but if you were fresh, you should be able to do 12 unbroken at the weight you choose. Keep the intensity high here and earn tomorrow’s rest day!

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 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

When the running clock reaches 10:00…

Every 4 minutes for 20 minutes (5 sets):
60 second Wall Sit (55 lb Plate)
6 D-Ball or Sandbag Cleans (150/100 lbs)
30 second Sandbag Squats (150/100 lbs)

B.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Running Endurance Option

Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of July 31, 2021.).

Rowing Endurance Option
Six sets for times of:
Row 1000 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across all sets.