July 31, 2021 – Invictus Athlete Program

Primary Training Session

Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side

and then …

Two-Three sets of:
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Prone Walkouts

x 5 reps

A.
Every 3 minutes, for 6 minutes (2 sets):
Single Leg Depth Drops x 4 reps each leg
*box set up 2 inches higher than last week

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Depth Drop into Split Stance x 5 reps each leg

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.

C.
For time:
2000 Meter Row
50 Strict Handstand Push-Ups

Rest until the running clock reaches 15:00, and then…

For time
45 Wall Ball Shots (30/20 lbs)
10 Ring Muscle-Ups
32 Dumbbell Thrusters (50/35 lbs)
10 Ring Muscle-Ups
21 Thrusters (135/95 lbss)
10 Ring Muscle-Ups

*Time Cap = 15:00

D.
For quality and muscle activation:
50 GHD Sit Ups
50 Toes to Bars
150-Foot Sandbag Bearhug Carry (200/150 lbs)
150-Foot Handstand Walk

Athlete Notes:
Today’s workout is an awesome test of your shoulders and your motor. We’re mixing some low-skill high-go movements in with some high-skill movements to test your skills under fatigue! The workout starts out with a 2k row. We would recommend you hit this at a pace more in line with your 3-4k times. You can go for a 2k PR… but then good luck hopping up and hitting some handstand push-ups afterwards. We want the row to feel like a 8/10 effort (10/10 being your 2k PR). After the row, we have a big number of strict handstand push-ups…seeing as you get rest after this, why not push yourself to get through them as fast as you can. Just remember though, once a strict movement goes, it takes a bit to get it back. We want you to toe that line between failure and speed, but if you end up failing a couple now, it’s ok! Training is the time to do it and challenge yourself! The second part of the workout is going to be a shoulder burner. Being smart about your sets/reps/rest is going to be very advantageous here. We’ve got a squat/press movement paired with a ring muscle-up, so you know your triceps are going to be smoked. We’ve got wall balls, dumbbell thrusters, and barbell thrusters…and while the reps decrease, the loading will increase. Be smart about your sets here, and focus on your leg drive out of the squat in order to help your shoulders/triceps for as long as possible. When it comes to the ring muscle ups, we want these pushed similar to the handstand push-ups in the first portion. Fast, but not at risk of failure. However, at the end of the day, we’d rather you fail in training because you pushed your limits, then fail on the competition floor because you never felt that discomfort! If you’re still learning ring muscle-ups, we’d recommend picking a number you can get to in 2-3 sets so that this doesn’t become a staring contest with the rings.

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 8 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

C.
Three sets of:
100-Foot Overhead Yoke Carry (Max Weight)
Immediately followed by. . .
100-Foot Hand Over Hand Rope Pull
Immediately followed by. . .
Sandbag Carry (Max Distance)
(Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 100-Foot. You drop it, you’re done.)
Rest 3 minutes

Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%