February 5, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 20 reps

Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side

Barbell Warm-Up
With an empty barbell, complete:
Two sets of:
3 Front Squats
3 Strict Presses
3 Push Presses
3 Push Jerks
3 Split Jerks

Focus on hitting each position with purpose and sound technique.

A.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

B.
Every 30 seconds, for 5 minutes (10 sets):
5 Ground to Overhead (75-95/45-65 lbs)

Rest until the running clock reaches 10:00, and then REPEAT.

Select a load you can maintain for touch and go reps. Focus on your breathing and keeping your heart rate as low as possible throughout these barbell cycling sets.

C.
Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Assault Bike x 30% of max calories performed in 60 seconds on January 22nd
Toes-to-Bar x 30% of max reps performed in 60 seconds on January 15th

*Once you fail to complete the specified reps within the minute the workout is over.

Athlete Notes:
Fun day of training coming back from your active recovery day! Today you get to build to a HEAVY clean and jerk. If you’re feeling great, don’t be afraid to extend the number of sets and put up a number that makes you proud. If you’re not feeling great, don’t feel wedded to the exact percentages, take things by feel and make sure you lock in good mechanics if it’s a low power day for you.

After the build we’re working on our continued barbell cycling technique and volume accumulation. You’re tackling a total of 100 reps of ground to overhead, so if you know that volume or the loading isn’t going to be appropriate, knock it down from the very beginning. Instead of 5 reps, you may choose 3-4 if that’s more appropriate for your current training state. You’ll have more than enough time to accomplish each set, and this isn’t a scored effort. Instead, we’d rather see you keep the load unbroken with your heart rate as low as possible. The goal is consistent and efficient movement, not blazing speed for each interval. We want you to practice establishing a movement and pacing strategy that will allow you to continue grinding out reps in a long, enduring Open workout with light loads and high volume.

The format of the primary conditioning piece should look familiar as we’ve been utilizing these individualized volume accumulation blocks for the past several weeks. Today’s session pulls from movements you tested on January 15 and 22 and pairs them together within the same minute. Set a consistent pace on the RPM and stay diligent to it. You should get off the bike at the same time every set. Break up the toes to bar earlier than you think you need to do so. You should have adequate time in the early sets to break the toes to bar without running close on the clock. Take those early breaks so that you can sustain longer into the workout and know that you’ll need to reduce your rest periods once the accumulating volume requires you to break the toes to bar into smaller sets. Most athletes should be aiming for between 6 and 8 minutes on these volume accumulation pieces if they truly tested their 60 second max efforts; if you held back on the max effort portions, don’t be surprised if you’re hitting 10 sets.

If you are looking to improve in your toes-to-bar technique then please check out this article

D.
Three sets of:
Tempo Dumbbell Bench Press x 5 reps @ 3030
immediately followed by…
Dumbbell Bench Press x Max Reps @ 10X0
Rest 3 minutes

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:
Stationary Dips x Max Reps @ 1111
Rest 15 seconds
Dumbbell Flyes x 10 reps @ 3030
Rest 90 seconds

Gymnastics Skills Accessory Option
Pistol Squat Progressions 

One set of each:
Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)

Followed by. . .

Every 30 seconds, for 6 minutes (3 sets) of complex:
Interval 1 – Candlestick Roll to Pistol Squat + Pistol Squat x 2-4 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat + Pistol Squat x 2-4 reps (left leg)

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 5 reps (right leg, light weight)
Interval 2 – Weighted Pistol Balance Pulses x 5 reps (left leg, light weight)
*Press from the pistol balance position until your hip is the same height as your knee, then lower with control.

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Half Squat x 5 reps (right leg)
Interval 2 – Weighted Pistol Half Squat x 5 reps (left leg)
*Video is a non-weighted pistol half squat, so just add weight! If weighted is too difficult to reach parallel, it is okay to do unweighted as long as your hips hit parallel.

Pull-Up Progressions

Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 6-10 reps
Interval 2 – Half Pull-Up Pulses x 6-10 reps
Interval 3 – Lat Insertion Pull-Ups

x 6-10 reps @ 20X1 (full tutorial at end of section)
*Keep hands wide on lat insertion pull-ups and pull elbows to the side, directly beneath the bar. Your head should go straight up toward the bar, not back like it would for a regular pull-up.
Interval 4 – Strict Pull-Up x 2-4 reps @ 31X0

Followed by. . .

L-Sit Progressions 

One set of:
L-Sit on Parallettes x max effort (one attempt)

Immediately followed by. . .

One set of:
Elbow Jacks x 60 reps (unbroken)

Engine Accessory Option
Every minute, on the minute, for 40 minutes, for max calories:
30 seconds of Assault Bike

Goal is to maintain the same pace as last week.