August 2, 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

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Assault Bike
12 Bar-Facing Burpees (FAST AS POSSIBLE)
6-8 Strict Parallette Handstand Push-Up to 0-2″ Deficit

A.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep

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.

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

C.
Take 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean

and then…

Every minute, on the minute, for 10 minutes:
Power Clean x 1 rep @ 85% of 1-RM Clean

D.
Three rounds for time of:
100 Foot Single Arm Overhead Walking Lunge (70/50lbs)
10 Burpee Pull-Ups
100’ Handstand Walk

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
We’ve got an awesome shoulder burner to start the week off hot! This workout is going to be a great test of upper body endurance. All three movements are going to tax your shoulders in different ways, and the only break your arms will get is when only one of them has to hold the dumbbell overhead for the lunges. Make sure you get a good t-spine warm up in and your triceps activated before you attack this workout. The last thing you want is to be blown up like Popeye after the first round! For the lunges and handstand walks, set a goal in your head of how you want to attack them. 25/50/100 foot unbroken increments? Go for one of them and push yourselves… remember, this is training so it’s time to LEARN what you’re capable of!

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.
Four sets of:
Deadlift x 5 reps @ 75% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Hip Thrusts x 8-10 reps @ 30X1
Station 2 – Split Squat x 12-15 reps @ 2011 (Left Leg)
Station 3 – Split Squat x 12-15 reps @ 2011 (Right Leg)
Station 4 – Dumbbell Shoulder Press x 10-12 reps @ 20X1

C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
10 Kettlebell Push Presses
20 Kettlebell Sumo Deadlifts

Running Endurance Option
For distance:
10 Minutes of Running @ 80-85% of 5k PR pace
10 Minutes of Running @ 90-95% of 5k PR pace
10 Minutes of Running @ 80-85% of 5k PR pace

Rowing Endurance Option
Two sets for times of:
Row 3000 Meters
Rest 90 seconds

Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.