September 4, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
10 Ring Rows
50 Foot Goblet Hold Walking Lunge (26-35/15-26lbs)
10 Goblet Hold Good Mornings (26-35/15-26lbs)

A.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 65%
Set 5: 3 reps @ 75%
Set 6: 1 rep @ 85%
Rest 2 minutes between all sets.

*No touch and go.

B.
Three sets of
Bench Press x 8 reps @ 70%
Rest 2 minutes between sets

C.
Option A:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
10 Dumbbell Bench Press (70/50lbs)
20 Dumbbell Deadlifts (70/50lbs)
10 Dumbbell Bench Press (70/50lbs)
400 Meter Run

Option B:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
15 Dumbbell Bench Press (50/35lbs)
30 Dumbbell Deadlifts (50/35lbs)
15 Dumbbell Bench Press (50/35lbs)
400 Meter Run

D.
Accumulate 50 Single Leg Banded Hamstring Curls (each leg)

Conditioning Training Note
We have another set of options coming up today. Just like with Monday and a theme for this season, we have an option designed more for people who need to work on moving heavier loads under fatigue as well as an option for athletes that need to work on their muscular endurance and engine. Regardless of which option you choose we’re going to look for the first 400 meter run to be around mile pace and then unbroken as best you can on the dumbbell movements. If you’re taking a break do it with a few deadlifts left so that you can do your last deadlift and sit right back down on the bench. The final 400 should be a faster pace so that you can earn a little more rest.

Optional Additional Work Sessions
Rotational Strength
Three sets of:
10 Alternating Landmine Lateral Presses (5/Side)
Rest 30 seconds between sides and 1-2 minutes per set

Followed by…

Three sets of:
10Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set

Strongman
Four sets of:
100 Foot HEAVY Farmer Carry
100 Foot Sandbag Bearhug Carry (150/100lbs)
100 Foot HEAVY Farmer Carry
30 Second Sandbag Bearhug Hold (150/100lbs)
Rest 2-3 minutes between sets

45-54: 125/75 lbs
55+: 100/50 lbs

Bike Intervals
Six sets for times of:
50/40 Calorie Echo/Assault Bike

Rest 1:40 after set 1.
Rest 1:50 after set 2.
Rest 2 minutes after set 3.
Rest 2:10 after set 4.
Rest 2:20 after set 5.

Grip
Three sets of:
30 Second Right Over Left Rope Hang Hold
30 Second Left Over Right Rope Hang Hold
30 Second Pull-Up Hold
Rest 90 seconds