September 10, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off x 8 reps
Rest 30 seconds between jumps; rest as needed between sets.

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: Max reps @ 85%
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:

Complete as many rounds and reps as possible in 10 minutes of:
25 Toes to Bar
50-Foot Single-Arm Overhead Dumbbell Walking Lunges (70/50 lbs – 25′ each arm)
50-Foot Handstand Walk

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

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

D.
For time:
1600 Meter Run or 2000 Meter Row
20 Burpee Pull-Ups
800 Meter Run or 1000 Meter Run
15 Bar Muscle-Ups
400 Meter Run or 500 Meter Row
10 Burpee Bar Muscle-Ups

Athlete Notes:

Skill work mixed with some motor in today’s workout! How hard can you push these runs and still come back and hit the skill pieces with high intensity? For starters, we’d advise the first mile run be at about your 2-3 mile pace. Aggressive, but we aren’t out there setting 1 mile PR’s. When you come in from the first run, hit the deck, jump up, pull your chin over the bar, and fall right back down. It’s really, really, REALLY easy to lose a lot of time on burpee pull-ups by just staring at the ground. You won’t “win” the workout here, but you can darn sure “lose” it! The second run is where you’re going to have a good gut check. It’s half the distance of the first run, but you’re obviously more tired. From a perceived effort standpoint we should be at about an 8/10, but that’ll likely be around or just slightly faster than your first mile. When you get to the bar muscle ups, try to crank through these in 1-2 sets. The run should hopefully give you a chance to shake your arms out, and your grip/lats shouldn’t be too fatigued from singles on the burpee pull-ups. The last run is when it’s time to send it! Grit your way through that 400 meters as fast as you can and then hop back down on the ground for your last 10 burpee bar muscle-ups. Burpee bar muscle-ups naturally slow the pace down a bit, but remember what we said about the burpee pull-ups…you won’t “win” the workout here, but you can definitely “lose” it.

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.

Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
20/15 Calories of Assault Bike
8 Double Kettlebell Front Squats (32/24 kg)
8 Dumbbell Squat Jumps (50/35 lbs – Farmer’s Hold)

Gymnastics Skills Accessory Option
A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
One set, for max reps, of:
Strict Muscle-Up
Rest 60 seconds
Strict Pull Ups

Rest 3 minutes and then. . .

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Strict Muscle-Ups

Immediately followed by. . .

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Strict Pull-Ups

Engine Accessory Option

For max calories:
10 minutes of Assault Bike
Rest 2 minutes
8 minutes of Assault Bike
Rest 2 minutes
6 minutes of Assault Bike
Rest 2 minutes
4 minutes of Assault Bike
Rest 2 minutes
2 minutes of Assault Bike

Start at “AB 30” Pace and increase intensity as the time decreases.