November 2, 2021 – Invictus Athlete Program

Primary Training Session

A.
Accumulate 15-20 Strict Chest to Sternum Pull-Ups with a False Grip

B.
Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Set a 5-minute running clock and…
Perform a max time freestanding handstand hold on paralletes

D.
Complete ten (10) sets, not for time, of:
1 Handstand Walk Up Obstacle Stairs
5-7 Russian Dips on Boxes

E.
Against a 2:30 clock…
300/250 Meter Row
10 Bar Muscle-Ups
Max Reps of Thrusters (95/65 lbs)

Rest 2:30 minutes and repeat for a total of FIVE sets – 25 minutes total.

F.
For quality and muscle activation:
70 Banded Triceps Extensions
70 Banded Pull-Aparts

Athlete Notes:
Compete day! This is an awesome workout combining a little skill and a lot of go. That 2:30 goes by really quick so be diligent about the station you’re working on. It gets really easy to stare at the pull-up bar, or the barbell when you come off of them. Remember, you get a 1:1 work:rest for this workout so we want you to push HARD! The goal is consistency for as long as you can, but not at the expense of pushing! If you have a little drop off from round to round because you’re just going that hard, that’s ok! Most of you will likely find the dropoff comes from the bar muscle-ups as 5 sets of 10 unbroken will be a challenge. Your goal for those should be to finish them in 1-2 sets, any more than that and the time will just slip away too much. As soon as you finish the muscle up, put your hands on the barbell. We should all be able to do 95/65 lb. thrusters…the question is, can you make yourself go AND hang on?

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

Against a 2-minute running clock:
50 Double-Unders
10 Burpees Over the Erg
Max Calorie Row in the remaining time

Rest 2 minutes between sets and complete a total of FIVE sets – 20 minutes total.

Aerobic/Gymnastics Skills Option
Against a 4-minute running clock:
400 Meter Run
50-Foot Handstand Walk
10 Freestanding Shoulder Taps
Max Calorie Bike in the remaining time

Rest 2-3 minutes between sets and complete a total of FIVE sets.

Strongman Option
A.
Accumulate FIVE minutes in a Sandbag Bearhug Hold (150/100 lbs)**

**Every time you break, perform a 60 second Plank Hold before starting again.

B.
Accumulate 3 minutes in a dead hang from the pull-up bar OR rings.

Followed by…

Three sets of:
15-20 Palm Down Elbow Supported Forearm Curls
Rest as needed