April 5, 2021 – Invictus Athlete Program

Mobility, Activation & Warm-Up
Overhead Movement Prep (please take some time to watch and implement the drills in the video)

and then …

*Nasal Breathing Only*
Two sets of:
200 Meter Run
60′ Waiters Carry + Farmers Carry
250 Meter Row
60′ Waiters Carry + Farmers Carry
5 Deep Squat Progressions

A.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 60-65%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 70-75%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee x 1 rep @ 80-85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%

B.
Every minute, on the minute, for 6 minutes:
Power Snatch x 2 reps @ 70%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike

Athlete Notes:
If you plan on competing in quarterfinals, base the number of sets by feel. Priority for today is to get good blood flow, move well, touch on some movements that may come up and feel ready to attack the Quarterfinals! So this conditioning session is going to be as hard as you make it. The intensity that you push the running, burpees and assault bike will vary from athlete to athlete – but if you feel good, hit it hard. The main goal is to make sure you move the entire time while working through the various movements. Focus on big (unbroken) sets and calm breathing. Each interval should allow for a minimum of 2 minutes of rest, so if you know you will take longer than 8 minutes, modify some of the reps. We suggest that you do not modify a weakness but instead reduce some reps in an area that you are confident in to save some time for you to work on your weak link.

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.
Take 6-8 minutes to build to a heavy…
Weighted Strict Pull-Up x 1 rep

Followed by…

Three sets of:
Weighted Strict Pull-Up x 1 rep @ 80-85% of today’s heavy
Rest 15 seconds
Strict Pull-Ups x Max Unbroken Reps
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2-3 minutes

B.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Valslide Leg Curls x 10 reps @ 3011
Station 4 – Side Plank Hold x 30 seconds each side

Engine Accessory Option
Six sets for times of:
20/15 Calorie Row or Ski
30 Alternating Dumbbell Snatches (50/35 lbs)
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds

Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of November 16, 2020.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for max distances of:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the eight sets.