August 16, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 10 reps

Rest 60 seconds, and then. . .

Four sets at 90+% effort of:
Sprint 20-30 Meters
Rest 60 seconds

A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
Rest 2 minutes between sets

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 3 minutes, for 12 minutes (4 sets) for times of:
300/250 Meter Row
15 Burpees Over the Erg
10 Strict Handstand Push-Ups
5 Ring Muscle-Ups

D.
For time:
50 Wall Ball Shots (30/20 lbs)
50 Chest-to-Bar Pull-Ups
500 Meter Row”

Athlete Notes:
“With all due respect, I just want to go fast.” – Ricky Bobby

That’s how we want you to approach today’s workout. Your goal should be to finish the wall balls in 1-2 sets, crank through the chest to bar pull-ups in as few sets as possible, and then hammer that 500 Meter row like there’s no tomorrow! If you’re able to stand up within a couple minutes of finishing the row, you’ll know you didn’t do this workout right :).

You’ll also notice that there is an option to do a little more conditioning instead of the back squats today. If you have assessed yourself as an athlete who is far stronger than they are conditioned, we would suggest cutting some of the squatting volume in favor of a little bit of smart conditioning and skill work. This format will also allow you to perform your conditioning portion while training partners squat, and then you’ll still be able to catch up with them for the primary conditioning piece. If you’re unsure about which options you should do, please feel free to ask and we’ll be happy to help guide you!

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:
Dumbbell Bench Press x 5 reps @ 21X1
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes

B.
Four rounds for quality and muscle activation of:
60-Second Banded Monster Walk
10 Bent-Over Barbell Rows @ 1111
100-Foot Single-Arm Overhead Carry (each arm)

C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
15 Dumbbell Push Presses
30 Frog Pumps
(focus on maximal contraction of your glutes during each 2-second hold at the top)

Running Endurance Option
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace

Rowing Endurance Option

For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of July 5, 2021, please compare your results to then!