September 17, 2024 – Invictus Athlete Program

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

–Banded Lat Stretch
–Band Distracted Pec Stretch

Followed by…

Every minute, on the minute, for 9 minutes (at ascending effort of):
Station 1: 45 Second Row
Station 2: 45 Second Bike
Station 3: 45 Second Handstand Skill of Choice

Suggestions:
-Wall Walks
-Handstand Walk
-Handstand Hold

A.
Take 15 minutes to build to today’s heavy Low Hang Snatch (2″” below the knee)

At the 15:00 mark…

Every minute, on the minute, for 3 minutes:
3 High Hang High Pulls @ Today’s Heaviest Completed Rep

B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 2 reps @ 70-80%

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Push Press @ 80% of 1RM Push Press

C.
Option A:
Every minute, on the minute, for 8 minutes:
Station 1: 5-7 Ring Muscle Ups
Station 2: Rest

Option B:
Every minute, on the minute, for 8 minutes:
Station 1: 50-60% of Max Unbroken Reps of Gymnastics Pulling of Choice
Station 2: Rest

*Example.. your best set of Chest to Bar Pull-Ups is 10. You will perform 5-6 reps on the minute (50-60% of 10).
**Try to pick the same movement that you performed the density test on to begin the cycle.

D.
Every minute, on the minute, for 30 minutes (10 sets of):
Station 1: 18-20/14-16 Calorie Echo/Assault Bike OR 250-300 Foot Shuttle Run
Station 2: As many rounds and reps as possible of “Cindy”
Station 3: 100 Foot *Carry*

*For the carry, alternate between Sandbag Bearhug (150/100lbs) and Farmer (70-100/50-70lb DB’s)
*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
**Pick up where you left off each time on Cindy.

Conditioning Training Note
It’s another Wednesday EMOM and this is our longest one yet this cycle. Minute 1 we’re looking for about 50-55 seconds on the machine. It’s not a sprint, but we want you grinding that full minute before you transition into the Cindy minute. 1 round of that should take anywhere from 35-45 seconds or so, but with the high heart rate coming off the bike minute you’ll have to push hard see how far you can get each round and then remember to pick up where you left off each time! Our last round is just there to keep the heart rate up and force some time under tension with an already elevated heart rate. That station should only take about 25-30 seconds so you’ll have plenty of rest before starting all over again.

Optional Additional Work Sessions
Strength Accessory
Four sets of:
50 Foot Max Effort Sled Sprint
Rest 60-90 seconds between sets

*Sled weight should be something that the 50 feet only takes around 8-14 seconds to complete.

Followed by…

Four sets of:
50 Foot Reverse Sled Drag Sprint
Rest 60-90 seconds between sets

*Sled weight should be something that you can quickly move backwards with, but not at the risk of falling.

Followed by…

Four sets of:
100 Foot Sandbag Shoulder Carry (right)
100 Foot Sled Push (HEAVY)
100 Foot Sandbag Shoulder Carry (left)
100 Foot Reverse Sled Drag (HEAVY)
Rest 2-3 minutes between sets

*Sled weight should be something that is challenging to push/pull, but that you would only have to stop at a 50 foot turnaround point if you cannot go a full 100 feet.

Machine Based Mixed Modal
Every 5 minutes, for 30 minutes (6 sets of):
1000/900 Meter C2 Bike or 500/450 Meter Row
400 Meter Run

40-59:
Every 6 minutes, for 30 minutes (5 sets of):
1000/900 Meter C2 Bike or 500/450 Meter Row
400 Meter Run

60+:
Every 6 minutes, for 24 minutes (4 sets of):
1000/900 Meter C2 Bike or 500/450 Meter Row
400 Meter Run

Zone 2 Running
32 Minute Zone 2 Bike or Jog