October 12, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 15 minutes (3 sets of):
200 Meter Easy Jog
50 Foot Bear Crawl
50 Foot Bodyweight Walking Lunge
25 Russian Kettlebell Swings (35-53/26-35lbs)

A.
Every 2:30, for 20 minutes (8 sets of):
Power Snatch + Overhead Squat + Snatch

Start at 60% and build based on quality.

B.
Three sets of:
6-8 Close Grip Bench Press @ 75+%%
Rest 1-2 minutes between sets

C.
Individual Option:
Four rounds for time of:
400 Meter Run
20 Dumbbell Shoulder to Overhead (70/50lbs)
20 Toes to Bar
TIME CAP = 20 MINUTES

Partner Option:
Perform as many reps as possible in 20 minutes of:
Partner A: Perform a 400 Meter Run
Partner B: Perform as many reps as possible of 20 Dumbbell Shoulder to Overhead (70/50lbs) + 20 Toes to Bar until Partner A returns from the run.
Once a partner returns from the run they will switch.

D.
Three sets of:
Max Stationary Dips
Rest 30 seconds
Max Dumbbell Curls
Rest 45-60 seconds

Conditioning Training Note
Push the pace, hang on to the dumbbells and gymnastics. Seems pretty simple up front but that fatigue will likely catch up. How fast can you run while still keeping the push press and toes to bar to 1-2 sets each? That’s what we’re aiming to find out today, start out hot and see if you can hang on. If you fall off no worries, remember it’s the off-season so now is the time to learn.

Optional Additional Work Sessions
Strength Accessory
Three rounds for quality of:
30 Second Side Plank (each side)
50 Flutter Kicks (25/side)
25 Straight Leg Sit-Ups

Grip
Four sets of:
100 Foot HEAVY Farmer Carry
Rest as needed

Pure Conditioning
Three sets of:
8 Minute Machine of Choice @ 20 Minute Test Pace
Rest 2 minutes between sets

Running
Two to Three sets of:
Run 2000 Meters @ 5k PR Pace
Rest 2 minutes

*If pace drops significantly at any point you are done.