October 18, 2021 – Invictus Athlete Program

Movement Primer
Three rounds at 70-80% effort of:
12/10 Calorie Bike or Row
100 Foot Sandbag Carry
100 Foot Suitcase Carry each arm
20 Alternating Lateral Lunges
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 12 minute mark. . .

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%

*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 15 minutes (5 sets) for times of:
15/10 Calorie Ski-Erg or Row
50 Double Unders
25-Foot Handstand Walk

D.
Three sets of:
Front-Racked Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Strict Band Assisted Chest-to-Bar Pull-Ups x 12-15 reps @ 2111
Rest 60 seconds

E.
Three rounds for movement quality:
40 Sandbag or D-Ball Squats (light)
20 Banded Hammer Curls
10 Bent-Over Dumbbell Reverse Flyes

Athlete Notes:
Today we’re continuing with our “get strong Monday’s” theme. We want a focused, dedicated, lifting session. Use these sessions as an opportunity to really focus, and hone in on building a strong foundation! As always, please be sure to follow the sets, reps, percentages, and prescribed tempos!

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.

BikeErg Option
Complete a steady pace for 35-40 minutes:

Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

*We want to use these initial “shorter” zone 2 sessions to teach you how to properly fuel yourself for continuous movement without getting to the point of “bonking”. A good idea would be to fill up 1 or 2 carb drinks and take a drink every 4-5 minutes. Don’t worry, these will get longer and longer, and fueling yourself properly will become even more important.

Running Endurance Option
Four sets for times of:
Run 2000 Meters @ 5k PR pace
Rest 2 Minutes

Rowing Endurance Option
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m