September 9, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
30-45 Second Wall Sit

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.

A.
Every 2 minutes, for 12 minutes (6 sets of):
Low Hang Power Clean + Power Clean

*Drop and reset between movements.

Set 1: 67.5%
Set 2: 72.5%
Set 3: 77.5%
Sets 4-6: 80+%

%’s off your 1RM power clean.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3-4 Front Squats @ 60%
Set 2: 2-4 Front Squats @ 70%
Set 3: 1-2 Front Squats @ 80%
Set 4: 3-4 Front Squats @ 70%
Set 5: 2-3 Front Squats @ 80%
Set 6: 1-2 Front Squats @ 90%

Then, at the 9:00 mark…

Every 3 minutes, for 9 minutes (3 sets of):
6 Back Squats @ 75%

C.
Three rounds for time of:
50 Foot Farmer Hold Walking Lunge (70/53lbs)
15/12 Calorie Echo/Assault Bike

D.
Accumulate 100 Alternating Single Leg V-Ups (50/leg)

Conditioning Training Note
Sprint, sprint faster, sprint fastest. That’s the goal on today’s workout. Nothing to think about but shake n bake Ricky Bobby style. Go for unbroken on the lunges and hammer the bike. If you hit a wall, so-be-it. The goal of this workout is to help you determine where that threshold lies and what discomfort you can push though! It’ll be over before you know it.

Optional Additional Session
Plyometrics
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 5 reps

*box set up equal to vertical jump

Gymnastics Skills
Three sets of:
1 Wall Walk + 20-30 Second Nose to Wall Handstand Hold + 10-20 Nose to Wall Shoulder Taps + 1 Somer-Sault Down
Rest as needed
*If you’re nervous to somer sault then omit this and just complete wall walk + nose to wall handstand hold

Followed by…

Three sets of:
10 Donkey Kicks
Rest as needed

Followed by…

Option A:
Spend 10-15 minutes working on handstand walking.

Option B:
Eight sets for times of:
25 Foot Handstand Walk (unbroken)
Rest as little as possible between sets
35-49: 20′ Handstand Walk (unbroken)
50-54: 15′ Handstand Walk (unbroken)
55-59: 10′ Handstand Walk (unbroken)
60+: 5′ Handstand Walk

Option C:
For time:
200 Foot Handstand Walk
Rest 2 minutes
100 Foot Handstand Walk
Rest 60 seconds
50 Foot Handstand Walk
Rest 30 seconds
50 Foot Handstand Walk
*All in 50 foot unbroken segments.

Strength Accessory 1
Three sets of:
60 Second Wall Sit
15 Goblet Squats
30 Second Wall Sit
15 HEAVY Russian Kettlebell Swings
Rest 60 seconds

Pure Conditioning
Eight sets for times of:
40/32 Calorie Echo/Assault Bike
55+: 32/25 Calorie Echo/Assault Bike

Rest 90 seconds after set 1.
Rest 1:45 after set 2.
Rest 2 minutes after set 3.
Rest 2:15 after set 4.
Rest 2:30 after set 5.
Rest 2:45 after set 6.
Rest 3:00 after set 7.