July 22, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry
10 Snatch Grip Romanian Deadlifts
10 Snatch Grip Bent Over Rows
10 Snatch Grip Behind the Neck Presses
*Empty barbell*

Followed by…

Ten reps of:
Seated Weighted Box Jump
Rest as needed

A.
Every 90 seconds, for 15 minutes (10 sets of):
Mid Hang Squat Snatch

Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Take 15 minutes to build to today’s heavy/quality…

Split Jerk

Then, at the 15:00 mark…

Every 2 minutes, for 10 minutes (5 sets of):
1-2 Push Press @ 89+%

C.
Option A:
Against a 2:30 clock, perform as many reps as possible of:
6 Devil’s Presses (70/50lbs)
12 Dumbbell Push Press (70/50lbs)
18 Toes to Bar
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for a total of FOUR sets.

Option B:
Against a 2:30 clock, perform as many reps as possible of:
8 Devil’s Presses (50/35lbs)
14 Dumbbell Push Press (50/35lbs)
18 Toes to Bar
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for a total of FOUR sets.

D.
Three sets of:
60 Second Weighted Plank
Rest 30 seconds between sets

Athlete Notes
Push the pace then recover. It’s another Monday interval session coming up. Ideally you’re taking about 30-45 seconds for the devil’s press. The push press should be a weight you can perform unbroken. Those two movements will take you to about the 1:10-1:20 mark of each set (maybe faster). From there we’re looking for 1-2 sets on the 18 toes to bar. Those should take you to about the 1:45-2:00 tops. That leaves you with 30 seconds to transition quickly to the rower and rip away. If you’re not getting at least 30 seconds on the rower during sets 1 and 2, then cut all the reps by 1-2.

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:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds

Followed by…

Three sets of:
8 Med Ball Speed Skaters + Max Vertical Throw
Rest 2 minutes

*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.

Followed by…

Three sets of:
5 Med Ball Slams
Rest as needed

Gymnastics Skills
Option A:
One set of:
Max Unbroken Strict Handstand Push-Ups
55+: 5″ riser

Rest 4 minutes, then…

Four sets of:
55% of Today’s Max Strict Handstand Push-Ups
Easy Bike or Rest for 3-4 minutes

Option B:
One set of:
Max Unbroken Gymnastics Pressing (your choice)

Rest 4 minutes, then…

Four sets of:
55% of Today’s Max Unbroken Movement
Easy Bike or Rest for 3-4 minutes

Strength Accessory 1
Four sets of:
10 Dumbbell Bench Press (HEAVY)
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (to return)
50 Foot Hand Over Hand Rope Pull
Max Unbroken Stationary Dips
Rest 2-3 minutes between sets (return sled during rest)

Pump Sesh
Three sets of:
20 Dumbbell Lateral Raises
20 Dumbbell Front Raises
Rest as needed

Followed by…

Three sets of:
Max Unbroken Skull Crushers (bar or dumbbells)
Rest 60 seconds between sets

Pure Conditioning
Death by Bike
Every minute, on the minute, until failure…
Echo or Assault Bike
Station 1: 15/12 Calories
Station 2: Rest
Station 3: 16/13 Calories
Station 4: Rest
Etc. continuing to add one calorie every working minute until you fail to complete the required calories.

35-54:
13/10 Calories
14/11 Calories

55+:
11/8 Calories
12/9 Calories