February 20, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold

Followed by…

Three rounds for quality of:
5 Snatch Grip Romanian Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Behind the Neck Push Press
5 Overhead Squats
5 Hang Squat Snatches
*Perform with an empty bar or up to 95/65lbs

A.
Every minute, on the minute, for 5 minutes:
Front Squat
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 85-90%
Set 8: 1 rep @ 90+%
Set 9: 1 rep @ 90+%
Set 10: 1 rep @ 90+%

*Build based on speed and quality during sets 6-10.

B.
Every 3 minutes, for 24 minutes (8 sets):
Snatch Lift-Off + Hang Snatch + Hang Snatch + Snatch Pull + Snatch
Sets 1-3: 60-65%
Sets 4-6: 65-70%
Sets 7-8: 70-75%

C.
Six sets for times of:
10 Thrusters (115/80lbs)
10 Bar Facing Burpees
10 Front Squats (115/80lbs)
Rest 90 seconds or Alternate sets 1:1 with a partner.

TIME CAP = 18 minutes.

D.
Three sets of:
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60 seconds

Athlete Notes:
Speed and leg explosion here. The weight for the thrusters should be something that you’re comfortable completing the 10 reps unbroken. Then we want to see quick pace on the burpees, and then pick that bar right up and knock out the front squats when your legs are tired. Tag your partner or rest 1:1 then get ready to hit the set hard all over again.

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.

Mixed Modal Short Option
Three sets for times of:
50 Foot Handstand Walk
30 GHD Sit-Ups
50 Foot Handstand Walk
4/3 Rope Climbs
Rest 1:1

If performing this as a pair:
50 Foot Handstand Walk (same time)
30 Syncro GHD Sit-Ups
50 Foot Handstand Walk (same time)
3 Rope Climbs (syncro at the top)
Rest 1:1

Strength Accessory Option
Three sets of:
10-15 Side Bends Each Side
Followed by..
100 Foot Suitcase Carry Each Side
Rest 1-2 minutes between sets

Additional Work Option
20 Minute Concept 2 Bike Erg @ Slightly Above Zone 2 Pace
*Every 4 minutes, including 0:00 and at 20:00 perform a 200 Foot Sandbag Bearhug Carry (150/100lbs).

Additional Work Option
Every minute, on the minute, for 10 minutes:
Station 1 – 8-10 Ring Muscle Ups
Station 2 – Rest