July 26, 2021 – Invictus Athlete Program

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

Followed by. . .

Skill Development

Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Assault Bike
10 Bar-Facing Burpees (FAST AS POSSIBLE)
3-6 Strict Handstand Push-Up to 0-4″ Deficit

A.
Every 2 minutes, for 16 minutes (8 sets):
Full + Quarter Front Squat x 2 reps

Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean

x 2 reps

C.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

D.
For time:
60 Burpees to a target 12 inches above your standing reach (last chance qualifier standard)
40 Thrusters (95/65 lbs)
20/15 Calories of Assault Bike

Athlete Notes:
Today’s workout is all motor! We want to see how hard you can push through those burpees, but still be able to cycle a relatively light (Fran weight) barbell. Oh, but then there’s more…once we’ve got your heart rate up and legs smoked from the thrusters, we want to see how hard you’ll push to finish on the assault bike! This is the perfect workout to teach you to FINISH, and that’s what we want to see! Throttle down, shut your brain off, and don’t worry about the pain until after it’s all over!

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.

Strength Accessory Option
A.
Five sets of:
Dead-Stop Bulgarian Split Squat + RDL x 8 reps each leg @ 4111
Rest 90 seconds between legs

B.
Five sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 15 seconds
Band Pull-Throughs x 15 reps @ 20X1
Rest 15 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds

C.
Three rounds for quality, not time, of:
Dumbbell Death March x 20 steps @ 30X1
Renegade Rows x 10 reps*

*Renegade Row = Push-Up, Row Left, Push-Up, Row Right”

Running Endurance Option
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace

Rowing Endurance Option

Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.