May 24, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by…

Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Rogue Echo Bike or Assault Bike
Legless from Seated + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
3-6 Strict Parallette Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)

A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)

Build to today’s heavy single.

B.
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
50-Foot Handstand Walk
100-Foot Double Kettlebell Front-Racked Walking Lunge (24/16 kg)

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Today we’re introducing some skill development work that we’ve been doing in our gyms to help address the skill deficits that we’re seeing keep some of our hard working athletes from the results they’re capable of achieving. We are including specific movements, such as ring muscle-ups, rope climbs and handstand push-ups, but encourage you to swap those out for problem movements that you most specifically need work with. What is most important is the general format that allows for you to simultaneously get a good sweat during a warm-up and intentional practice on movement mechanics. Please select movements wherein you can manage the volume and it won’t negatively impact the rest of your training session or week.

Today’s conditioning is designed to keep you moving at a steady pace for 15 minutes. Your goal should be to maintain consistent splits for each round. That might mean intentionally breaking the toes to bar from the start to ensure that you are able to move quickly and efficiently through all three movements for the full duration of the workout.

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.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

*Build across the 10 sets to today’s heavy single

followed immediately by…

Every minute on the minute for 10 minutes (10 sets):
Power Jerk x 1 rep

*Build across the 10 sets to today’s heavy single

B.
In 12-15 minutes build to today’s 5-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)

C.
Two sets of:
Bulgarian Split Squat x 8 reps @ 3010
(find your 8-RM if possible)
immediately followed by…
Bulgarian Split Squat Static Hold x 30-45 seconds
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

D.
Two sets for max reps of:
60 Seconds of Barbell Biceps Curls (20/15 kg)
Rest 3 minutes”

Engine Accessory Option
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike

*Please note total calories achieved and average RPM for the 10 minute piece.

Running Endurance Option
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 90+% of your 400m PR pace

Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing

If you didn’t perform that session, your goal should be to maintain consistent pacing across all sets. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.