April 6, 2020 – Invictus Athlete

PLEASE READ:

New cycle will start April 20th. We want to give the community time to get back to more normal training schedules with the hope that some gyms may be open and athletes will have access to more or regular training equipment.

Below is the post I made last week. After we found out the qualifiers have been delayed again and the majority of the community will still be on lockdown until at least April 30th we decided it was best to wait until the 20th to begin. I’ll continue to keep everyone updated if anything changes.

This week is the final week of the current cycle then you will have a “fun” transition week from the 13-19. Hit the upcoming week hard then use the transition week to get your mind and body ready to attack the new cycle starting April 20.

And don’t think “transition” means “deload” you’ll be training hard with some challenging final progressions and workouts.

Continue to control what you can control and keep training hard!

Previous Post:
Hey crew! I hope everyone is staying safe and controlling what they can control. Look after yourself and those closest to you and if we all do that we can get through the craziness sooner rather than later.

The original plan with regard to programming was to incorporate the IOQ2 qualifiers which were scheduled to start March 23rd. They have been delayed until April 6th hence why this cycle has went a little longer. Now with Granite Games being postponed to 2021 and potentially other sanctionals, who knows how the rest of the season will look. Our plan is to hold off for one more week to see if we get more info on IOQ2. If all is well the program will incorporate the two weeks of qualifiers starting April 6. If they decide to cancel completely we will start the new cycle April 13th after a transition week from April 6-12. Hopefully things will have begun to get better by this point and you guys will have full or at least more access to equipment to train. Until then we will continue to do our best to provide options for all our online community, limited equipment or no equipment. We love you guys and want to make sure we keep you fitnessing through this tough time.

Please let me know if you have any questions and hopefully by the end of this week we will be able to give you more guidance with regard to what’s coming up on the program.

Keep training hard and making the most of the situation. For many this is the perfect opportunity to dial in mobility and nutrition. Many of you will come out the other side healthier ?

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups

Station 3: 20 Seconds of Side Plank (each side)

When the running clock reaches 35:00, perform the following…

Three sets of:
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels

15-20 reps of Backpack Curls
30-60 seconds of Russian Twist

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.

During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.

The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some reverse snow angels and bicep curls in order to even out the balance between pushing and pulling.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows

When the running clock reaches 35:00, perform the following…

Three sets of:
Arnold Press

x 8-10 reps
Dumbbell or Kettlebell Gorilla Row

x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.

During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.

The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some curls and rows in order to even out the balance between pushing and pulling.

Primary Training Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

A.
Take 10-15 minutes to build to today’s “heavy”…
Snatch x 1 rep
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B.
For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)

Use one barbell, and load your own weights.

C.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed

These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.

D.
For time:
100 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20”)*

*Every 2 minutes, including at 321GO!, perform 15/10 Calories of Assault Bike.

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
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).

Assault Bike Conditioning Option
Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds

At the 10 minute mark, rest 2 minutes and then repeat for a total of THREE sets. This piece will take a total of 34 minutes.

Running Endurance Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Endurance Option
For times:
Row 2000 Meters @ 80% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90% of 2k PR Pace
Rest 60 seconds
Row 2000 Meters @ 85% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90-95% of 2k PR Pace
Rest 60 seconds
Row 2000 Meters @ 80% of 2k PR Pace