May 4, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation

Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch

x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

Warm-Up Flow
Four rounds at increasing intensity of:
15 Goblet Squats (24/16 kg)
10 Supinated-Grip Strict Pull-Ups
5 Wall Walks

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

C.
Three rounds for time of:
400 Meter Run
50 Air Squats
5 Cleans (275/185 lbs)

Clean weight should not exceed 80% of max.

Athlete Notes:
We are getting strong today! If you are someone who struggles in the front rack position then make sure you spend a good deal of time warming up and stretching or else today is going to be uncomfortable. After you finish your lifting portions, change out of your OLY shoes, but we are not done lifting yet. When you look at the workout, the 5 heavy cleans really jump out as a big focus. Adjust the loading if it’s too aggressive for your current abilities, but whatever you choose as the loading, it should be challenging and require your full focus. If you’re an athlete that can lift a relatively high percentage of your 1-RM with an elevated heart rate, or if you’re strong enough to make that load a lower percentage, work to push on the running portion of this workout. If you push the run and the squats, within a reasonable amount, you could save up to 60 seconds each round. Consider what would be best for you and make a plan! Let us know how you approached it and what you felt worked well for you, and what you would do differently next time.

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.

Engine Accessory Option
Every 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calories of Assault Bike

Hit these hard! Note times for each set.

Strongman Option
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

Followed by. . .

In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

B.
Against a 2-minute running clock:
10 Front-Racked Double Kettlebell Squats (32/24 kg)
20 Double Kettlebell Deadlifts (32/24 kg)
Max Distance Sled Push (HEAVY for 80-100 Foot)
Rest 2 minutes and repeat for FIVE (5) sets.

C.
For completion:
400 Meter Sandbag Carry