September 28, 2021 – Invictus Athlete Program

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

A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 15 seconds of Bar Muscle-Ups
Minute 4 – Rest

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
8-12 Toes-to-Bar (fast and efficient)
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)

B.
Every 3 minutes, for 24 minutes, (8 sets) of:
30/22 Calorie Assault Bike
Power Clean*

Sets 1-2: 3 Hang Power Cleans @ 65%
Sets 3-4: 3 Power Cleans @ 70%
Sets 5-6: 2 Power Cleans @ 75-80%
Sets 7-8: 2 Power Cleans @ 80-85%

C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps (8 each leg)
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – L-Sit x 45 seconds (accumulated time if not unbroken)
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side

Athlete Notes:
Here we are with another week of moving really fast, transitioning faster, and then lifting with good technique! This is a huge skill and we want to make sure that you’re adequately prepared for it. Hammer the assault bike hard, and then see how quickly you can transition to the barbell. Ideally the assault bike is done in 90 seconds or less, and the barbell completed by the 2 minute mark – giving yourself at least a minute of rest, or more! Being able to maintain good posture in our olympic lifts while at an elevated state of fatigue is a very important skill set, so focus in on that!

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
Every 5 minutes, for 25 minutes (5 sets) for calories of:
10 Tempo Front Racked Kettlebell Squats (32/24 kg) @ 30X1
15 Thrusters (75/55 lbs)
60 second Assault Bike

The squats and thrusters need to be unbroken, then you need to hammer the bike. You’ll have plenty of time to recover, so push hard for those calories!

Aerobic/Gymnastics Skills Option
Every 5 minutes, for 40 minutes (4 sets) of:
Station 1:
2500/2000 Meter Bike Erg or 1250/1000 Meter Row
Station 2:
Four rounds of:
3 Wall Walks
15 Air Squats

Strongman Option
Three sets for time of:
6 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans (150/100 lbs)*
100-Foot Sled Push (Heavy)
Rest 3 minutes

*If you do not have access to a sandbag perform 20 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.