June 3, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (light)
5 Divebomber Push-Ups
10 Ring Rows
15 Sandbag Bearhug Squats

A.
Every 2 minutes, for 16 minutes (8 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 75% of 1RM Snatch
Set 2: 80% of 1RM Snatch
Set 3: 85% of 1RM Snatch
Set 4: 89% of 1RM Snatch
Set 5: 93% of 1RM Snatch
Set 6: 97% of 1RM Snatch
Set 7: 101+% of 1RM Snatch
Set 8: 101+% of 1RM Snatch

B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%
*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

Followed by…

Every 2 minutes, for 6 minutes:
Snatch High Pull x 1.1.1 @ Top Weight of High Hang Snatches

C.
Five sets of:
Bench Press x 5 reps @ 65-70%
Rest 2 minutes between sets

D.
Against a 5 minute clock, perform as many reps as possible of:
20 Toes to Bar
40/32 Calorie Echo/Assault Bike
20 Toes to Bar
Max Handstand Push-Ups OR Push-Ups in the remaining time.

Athlete Training Notes
Monday’s during our off-season cycle are going to be shorter bursts of either power or interval work. Today’s piece is exactly that. We’ve got a quick sprint to finish off a solid day of getting stronger. Your goal is 1-2 sets on each of the 20 toes to bar. Hold a pace that gets you off the bike in 2-2:30 or less. Hammer out the handstand push-ups and take yourself to failure! Remember, the off-season is all about taking risks and pushing your limits, not gaming workouts to win. If you don’t push the boundaries you’ll never know where they are! Be prepared to hear a lot of that over the next few months!

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.

Plyometrics
Three sets of:
50 Single Unders
Rest 30 seconds

Followed by…

Three sets of:
25 Right Leg Single Unders
25 Left Leg Single Unders
Rest 30 seconds

Followed by…

Eight reps of:
Depth Drop to Horizontal Jump
Rest as needed

Strength Accessory 1
Three sets of:
10-15 Neutral Grip Dumbbell Bench Press (palms facing)
Rest 30 seconds
10-15 Dumbbell or Kettlebell Chinese Rows
Rest 1-2 minutes

Followed by…

Three sets of:
15 Barbell Skull Crushers
45-60 Second Suitcase Hold (each side)

Pump Sesh
Four rounds of:
15 Dumbbell Lateral Raises
20 Hammer Curls
25 Banded Triceps Extensions

Gymnastics Skills

Option A:
Ten rounds, not for time of:
3 Ring Muscle Ups
12 Calorie Echo/Assault Bike @ Zone 2 Pace

Option B:
Ten rounds, not for time of:
6-8 Chest to Bar Pull-Ups
12 Calorie Echo/Assault Bike @ Zone 2 Pace

Option C:
Ten rounds, not for time of:
6-8 Chin over the Bar Pull-Ups
12 Calorie Echo/Assault Bike @ Zone 2 Pace

Pure Conditioning
Sixteen sets of:
Echo or Assault Bike x 60 seconds @ 75+/66+ RPM
Rest 30 seconds between sets

After the 16th set, rest an extra 2 minutes, then…

For time:
40/32 Calorie Echo/Assault Bike