August 9, 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:
2-4 PERFECT Ring Muscle-Ups

Followed by. . .

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

A.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

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.

Compare results to July 5, and if possible, make all sets heavier.

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

Perform all sets 2-4% heavier than two weeks ago.

D.
For time:
50/35 Calories of Assault Bike
50 Ground to Overhead (75/55 lbs)

*Compare to July 5, 2021

Athlete Notes:
Today we have an awesome opportunity to test a sprint workout from a few weeks back! Take a look back to your July 5-11 notes to check your times, and then get ready to go faster! We always say that we love this sport because of the ability to test and retest workouts, come up with new strategies, and track our progress over time! Use today as an opportunity to try a few of those things out! Hopefully you took good notes from the previous go-around, and will best that effort this time! If, for some reason, this time around doesn’t seem to go as well, that’s ok!… as long as you’ve learned from it! We can still learn and improve even when things don’t go as planned as long as you give full effort!

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.
Three sets of:
Deadlift x 5 reps @ 21X1
(open your hands and reset at the bottom of every rep)
Rest 15 seconds
Barbell Hip Thrusts x 10 reps @ 20X1
Rest 20 seconds
Band Pull-Throughs x 20 reps @ 20X1
Rest 2-3 minutes

B.
Every minute, on the minute, for 12 minutes (3 sets) of:
Minute 1 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Left Leg)
Minute 2 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Right Leg)
Minute 3 – Tempo Push-Up x 12 reps @ 1111
Minute 4 – L-Sit x 15.15.15
(rest 5 seconds between 15-second holds)

C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
8 Single-Arm Kettlebell Presses (Left Arm)
8 Single-Arm Kettlebell Presses (Right Arm)
24 Russian Kettlebell Swings

Running Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of May 22, 2021.

Rowing Endurance Option
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace