August 4, 2021 – Invictus Athlete Program

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

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
6 Clusters (95-135/65-95 lbs)
8-10 Toes-to-Bar
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

D.
Every 10 minutes for 30 minutes for times:
300 meter Run (Assault Runner) or 400 meter Run
10 Thrusters (155/105lb.)
15 Bar Facing Burpees
20 Chest-to-Bar Pull-Ups
30/22 Calorie Bike Erg or Row

Athlete Notes:
Today, on the Invictus menu, we have a classic sh*t sandwich! A couple of monostructural movements sandwiching a little skill and a lot of grit! Your goal should be to remain consistent across the three sets, with each set allowing at least 2-3 minutes of rest. Looking at this from a pacing standpoint, we’d like to see the first run take around 90 seconds (or less if you’re a gazelle). The thrusters are heavy, but it’s only 10 reps, so please pick a weight you can attack these in 1-2 sets. The bar facing burpees are, as always, a test of will.. we see athletes lose A LOT of time on these when they check out. Challenge yourself to stay checked in on this movement. We’d recommend the “step up – hop over” strategy as opposed to the “jump up – jump over” strategy as it typically allows you to move consistently without jacking up the heart rate. Remember, you’ve got chest to bars afterwards. When you get to the pull-up bar, we’d like to see you finish the 20 reps again in 1-2 sets, unless you’re absolutely fried in round three and it takes a third set. Modify the reps accordingly in order to keep yourself moving. Next, we have the fun part… finishing on a machine is just mean, but it’s what makes you better (both MENTALLY and PHYSICALLY). Push the pace here and let yourself feel what it’s like to finish strong!

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.
Every 3 minutes, for 15 minutes (5 sets):
Bodyweight Bench Press x Max Reps

If you aren’t confident in your ability to get at least 6 reps with bodyweight, scale to a load at which you can successfully perform 10 reps for the first set.

B.
Three sets of:
Dumbbell Skull Crushers x 10 reps @ 20X1
Rest 15 seconds
Dumbbell Pullovers x 12-15 reps @ 30X1
Rest 15 seconds
Death March x 20-24 steps @ 30X1
Rest 60 seconds

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps of:
Kettlebell Swings (heavy)
Push-Ups

Aerobic/Gymnastics Accessory Option
Every 4 minutes for 24 minutes (6 sets):
60 seconds of Assault Bike

Running Endurance Option
Six sets for times of:
Run 400 Meters @ 100% of your 1-Mile PR pace
Jog 200 Meters @ recovery pace

Rowing Endurance Option
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.