October 21, 2017 – Invictus Athlete

Invictus Athlete + is Live – Only 30 Spots Available!

Invictus Athlete + pairs you with an Invictus Coach, who will personalize the Invictus Athlete programming you are currently following for your needs and goals. By working with a coach, you will have someone making sure you are picking the right sessions for your goals, staying on track, and giving you feedback on your movement. Invictus Athlete + is $179/month. We’re limiting this initial opening to 30 athletes to ensure that we keep the quality of coaching high for participating athletes. If you’re interested, please click here to apply.

Primary Strength Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in the dip & 2 second pause in the catch

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
Build to today’s 3-RM Push Press

Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.

Primary Conditioning Session
A.
For time:
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent)

When the running clock reaches 10:00…

B.
For time:
50/30 Calorie Assault Bike

When the running clock reaches 14:00…

C.
Three rounds for time of:
15 Overhead Squats (115/75 lbs)
15 Toes-to-Bar

When the running clock reaches 20:00…

D.
For time:
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent if possible)

When the running clock reaches 30:00…

E.
“Heavy Diane”
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (275/185 lbs)
Strict Handstand Push-Ups to 2″/0″ Deficit

When the running clock reaches 40:00…

F.
For time:
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent if possible)

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.

Strength Accessory Option
A.
Three sets of:
1-1-2 Dumbbell Bench Press

x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

C.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

Followed by. . .

One set of:
Hollow Body Bounces x 100 reps

Rowing Endurance Option
For max meters:
30 Minutes of Rowing

Running Endurance Option
Two sets of:
1200 Meter Run
Rest for 90 seconds
600 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds