January 17, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Foot Shuttle Run
100 Foot Sandbag Bearhug Carry
10 Burpee Broad Jumps

Followed by…

Two rounds of:
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Press

A.
Every 2 minutes, for 10 minutes (5 sets) of:
*Pause Power Clean + Power Clean @ 60% of 1-RM Power Clean

*Pause at the knee for 2 seconds

B.
Every minute, for 3 minutes:
Power Clean and Jerk x 5 reps @ 50% of 1-RM Clean and Jerk

Every minute, for 3 minutes:
Power Clean and Jerk x 4 reps @ 60% of 1-RM Clean and Jerk

Every minute, for 3 minutes:
Power Clean and Jerk x 3 reps @ 70% of 1-RM Clean and Jerk

When the clock reaches 12:00, perform the following…

Every 2 minutes, for 6 minutes (3 sets) of:
10 Clean and Jerks @ 40% of 1-RM Clean and Jerk

C.
Complete as many rounds and reps as possible in 7 minutes of:
150 Foot Shuttle Run
15 Shoulder to Overhead (95/65lbs)
150 Foot Shuttle Run
15 Toes to Bar

At the 7 minute mark, rest 2 minutes, then…

For time:
300 Foot Shuttle Run
30 Shoulder to Overhead (95/65lbs)
300 Foot Shuttle Run
30 Toes to Bar
TIME CAP = 6 MINUTES

*All shuttle runs in 25 foot increments.

Athlete Notes:
We’ve got a two part workout coming up for today. Treat is as if there were two separate scores. Hit the first 7 minute amrap hard because that time will fly by. Sprint the shuttle run, knock out the 15 shoulder to overhead unbroken, hit the next shuttle run hard, then hang on for those toes to bar. Repeat that process using the shuttle run as your chance to shake out the arms a bit. After that 7 minute section you’ll get a quick 2 minute rest then it’s time to rock on the next portion. We’re looking for a sprint on the shuttle run, 1-2 sets on the shoulder to overhead – utilize the push press as long as possible, it’s faster and more efficient – another sprint on the shuttle run, then hang on for as long as you can on the toes to bar. Most of you will likely hit those in 1-2 sets but try to hang on for unbroken if you can. If you fail, well you just pushed to your limit and that’s what we want to see anyways!

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.

Bike Option
Ten sets of:
Assault Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 10th set, Rest 2 minutes, then…

Ten sets of:
Assault Bike
30 Seconds @ 105% of 20 Minute Test
Rest 30 seconds

Strength Accessory Option
Five rounds of:
10 Deficit Tempo Push-Ups @ 1111
10 Dumbbell Lateral Shoulder Raises
10 Ring Rows

Additional Work
For time:
100 Foot HEAVY Sled Push
100 Foot Sandbag Bearhug Carry (150/100lbs)
10 Rope Climbs
100 Foot Sandbag Bearhug Carry (150/100lbs)
100 Foot HEAVY Sled Push

Additional Work
Three sets of:
90-120 second Chinese Plank Hold
Rest as needed