July 27, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calories of Assault Bike
25-Foot Duck Walk
5 Deep Squat Progressions

Movement Primer
Four Sets of:
Depth Drops x 8 reps
Rest as needed
*slightly higher box than previous week

Followed by. . .

Every 2:30, for 10 minutes (4 sets):
5 Burpee High Box Jumps (STEP DOWN)
12/10 Calorie Assault Bike Sprint

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 3 sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats

Build over the course of the 5 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch without Moving Feet x 2 reps
(Your feet should start in your receiving position; your heels can come off the ground, but your feet should not move.)

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch

C.
Three sets of:
Weighted Strict Pull-Up x 5 reps @ 21X1
Rest 20 seconds
Supinated-Grip Inverted Row x 10 reps @ 21X1
Rest 20 seconds
Seated Band-Resisted Rows x 20 reps @ 2011
Rest 2-3 minutes

D.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds

E.
For movement quality and muscle activation, complete as many rounds as possible in 8 minutes of:
12 Dumbbell Box Step-Ups
12 Bent-Over Gorilla Rows

Athlete Notes:
We are back at it with another “successory” work day! Please follow the prescribed percentages and trust that hitting these percentages are going to lead to big weights in the future if you’re just patient and focus on perfect form! After the snatches we’ve got some strength building accessory work. As we’ve stated the past few weeks, this is the stuff that will build your foundation and help to translate over to the things we all consider “fun”… or is it painful? Either way…please do your best to challenge yourself, all while sticking to the tempo. Everyone is going to have different abilities when it comes to these strength days, so if you need to make modifications to movements or bands, don’t hesitate to ask! If you ever see a movement rep range (i.e. Single-Arm Dumbbell Row x 8-10) please pick a weight that would make the lower end of the range challenging. If you were to get 10 reps, you then know to add weight. Stay focused on the end goal of getting stronger!

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
Complete as many rounds and reps as possible in 4 minutes of:
15/10 Calories of Assault Bike
10 Burpee Box Jump-Overs (30″”/24”)
Rest 2 minutes and repeat for a total of SIX (6) sets

Aerobic/Gymnastics Skills Option
For time:
200 Double-Unders
2000 Meter Bike Erg or 1000 Meter Row
10 Rope Climbs (15′)
150 Double-Unders
1500 Meter Bike Erg or 750 Meter Row
8 Rope Climbs
100 Double-Unders
1000 Meter Bike Erg or 500 Meter Row
6 Rope Climbs
50 Double-Unders
500 Meter Bike Erg or 250 Meter Row
4 Rope Climbs

Strongman Option
Four sets for max reps of:
60 seconds of Sumo Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by. . .
Unbroken Dumbbell Push Presses (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Deadlifts to Push Press and Push Press to Sled. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off 🙂