April 23, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side

Row 5 minutes at a relaxed pace and then …

Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides

x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Power Jerk
(pause 2 seconds at mid-thigh before cleaning)

Build over the course of the 8 sets from approximately 65% to something heavy-ish for today.

B.
For time:
10 Clusters (205/145 lbs)
8 Clusters (225/155 lbs)
6 Clusters (245/165 lbs)
4 Clusters (265/175 lbs)
2 Clusters (285/185 lbs)

12 minute time cap

“Cluster” – Squat Clean into Thruster

Loading suggestions based on 1-RM Clean & Jerk

For time:
10 Clusters (60%)
8 Clusters (70%)
6 Clusters (75%)
4 Clusters (80%)
2 Clusters (85%)

C.
Three rounds for time of:
400 Meter Run
10 Overhead Squats (225/155 lbs)

Load should not exceed 80% of 1-RM Overhead Squat

When the running clock reaches 15:00…

For time:
4 Legless Rope Climbs (15′)
200 Double-Unders
3 Legless Rope Climbs (15′)
150 Double-Unders
2 Legless Rope Climbs (15′)
100 Double-Unders

Athlete Notes:
We have another “Hard and Heavy” workout! This one is aggressive, so make sure you adjust the loading if necessary. After you get through that, we have some fun, but challenging conditioning that starts with a horrific version of the CrossFit classic workout “Nancy.”
Conditioning Part 1: Make sure you follow the guidelines of no more than 80% of your overhead squat. This is going to be extremely heavy for many people and we want you to be able to hold on to the bar. You do not need to be able to go unbroken, but it would be suggested that you pick a weight that you may be able to do the first set unbroken.
Workout 2: GRIP! With some of these higher skill workouts we have done lately you will notice the importance of efficiency. Between legless rope climbs and double unders, grip can really fatigue fast. The looser you hold your rope, while keeping your hands by your side for double unders, the better. After that, just pay attention to your rest periods between rope climbs. If you do not know how to pace them, try watching a clock. Make your own interval, but you could try every 30 seconds, 20 seconds, 15 seconds….etc.

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
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDL x 5-6 reps each leg @ 4111
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Gymnastics Skills Accessory Option
Rope Climb Progressions –

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up Taps x 6 reps (3 reps each hand) + Rope Climb x 1 rep
*Feel free to kip these if necessary but make sure to get your tapping hand back to the rope for support on the descent. Try not to touch the floor until switching the top hand.

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Rope x 6 reps + Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Pull-Up with Scaling Option x 16 reps @ 20X0 (switch top hand every 4 reps)

Additional information and tutorials –

Rope Foot Hold Tutorial

Bar Muscle-Up Progressions –

For 60 seconds, practice:
Bad Cheerleader Jump to Bar

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Make these toes-to-bar reps as fast as possible. Under the circumstances of producing fast reps, you will not bend your knees in the loading position as much as you would for larger sets.

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep
*It’s better to get your knees too close to the bar than it is to have them too far from the bar.

Followed by. . .

For 60 seconds, perform one set of:
Kipping Back Slide x 10-20 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Air Chair Swing x 3 reps (contiguous)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of complex:
Air Chair Swing x 1 rep + Bar Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Bar Muscle-Up (singles) x max reps
*Drop and reset on the floor between reps.
– – – – – – – –
Option 2 –

Rest 30 seconds, then. . .

For 30 seconds, perform one set of:
Kipping Bar Muscle-Up x max (unbroken) reps
*If or when you fail your bar muscle-up, for every second remaining in your time frame, perform two V-Ups. Your goal should to PR your unbroken bar muscle-up set!

Engine Accessory Option
Every 5 minutes, for 25 minutes (5 sets) for times:
12/9 Calories of Assault Bike
5 Burpee Box Jump-Overs (30″ – Be safe!)
12/9 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)

Note times for all five sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.