September 1, 2021 – Invictus Athlete Program

Primary Training Session
Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 40 minutes (10 sets):
Station 1: 12-15/9-12 Calories of Assault Bike
Station 2: 8-10 Burpee Box Jump-Overs (24″/20”)
Station 3: 12-15/9-12 Calories of Rowing
Station 4: 10-12 Sandbag or D-Ball Squats (150-100 lbs)*

Two more sets than August 18!

The goal is to keep moving for the entire 40 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.

*If you do not have access to a Sandbag or D-Ball perform Front-Racked Kettlebell Squats.

D.
Every 2 minutes, for 8 minutes (4 sets):
20 GHD SIt-Ups
50-Foot D-Ball or Sandbag Carry (150-200/100-150 lbs)

Athlete Notes:
It’s groundhog day! Didn’t we just do this workout? Yes. But, this time we get to do two more sets! Look back to your notes from a couple weeks ago and see what went well and what didn’t, then make the proper adjustments and prepare for 8 more minutes of fun! Remember, all of these stations should be taking 35-40 seconds for the first few rounds. As you start to fatigue that time will creep up. One last thing…STAY AHEAD OF THE CLOCK! Time waits for no one, so force yourself to start!

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:
Weighted Strict Pull-Up x 5 reps @ 21X1
Rest 20 seconds
Supinated-Grip Inverted Row x 10 reps @ 21X1
Rest 20 seconds
Seated Band-Resisted Rows x 20 reps @ 2011
Rest 2-3 minutes

B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds

C.
For movement quality and muscle activation, complete as many rounds as possible in 8 minutes of:
12 Dumbbell Box Step-Ups
12 Bent-Over Gorilla Rows

Aerobic/Gymnastics Accessory Option
Five sets for max calories:
45 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

*Goal is to hold the same pace as you did on August 18, 2021.

Running Endurance Option

Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters.

Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. We performed this the week of November 2, 2020, so check your results and set a good training goal.