June 2, 2021 – Invictus Athlete Program

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

Followed by. . .

Every minute, on the minute, for 5 minutes:
5 Strict Pull-Ups
(focus on keeping shoulders as far away from your ears as possible)

Skill-Based Movement Primer
Four sets for times of:
30/22 Calories of Rowing
3 x (PERFECT Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
6-8 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

B.
Against a 2:30 running clock…
1000/900 Meter Bike Erg or 500/450 Meter Row
Max Reps of Deadlifts*
Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 185/125 lbs
Set 2: 225/155 lbs
Set 3: 275/185 lbs
Set 4: 315/225 lbs

C.
Every 3 minutes, for 21 minutes (7 sets) for times:
21/15 Calorie Assault Bike
15 Double Dumbbell Squats (50/35 lbs)
9 Handstand Push-Ups to 6″/4″ Deficit

Athlete Notes:
We want two different approaches to these two workouts. The first one is meant to be practicing good reps under fatigue. Do not concern too much with the amount of reps you do but the quality of those reps. After you finish the deadlift workout then you can really hammer yourself with the triplet intervals. Play with the watts you put out on the bike and find areas to push so you can give yourself some time for the next two movements. If you know that you will quickly need to break your handstand push ups into 3 sets or more then modify the deficit to something you can manage in two sets of less.

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.

Aerobic/Gymnastics Accessory Option
Every 4 minutes, for 40 minutes (10 sets) for times:
30/20 Calorie Assault Bike
10 Burpee Strict Pull-Ups

Adjust calories and/or reps as needed to allow for 40-60 seconds rest between sets.

Running Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace

Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.

Rowing Endurance Option
Six sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed

For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.