June 4, 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 5 minutes:
2 PERFECT Ring Muscle-Ups

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run
15 Power Snatches (95-115/65-75 lbs)
10-15 GHD Sit-Ups
2-4 Rope Climbs

A.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position before snatching)

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy from below the knee

B.
Five sets for times of:
9 Hang Snatches (135/95 lbs)
7 Overhead Squats
5 Muscle Ups
Rest 60 seconds

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70-72%
Rest 3 minutes between sets

D.
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
50-Foot Handstand Walk
3 Rope Climbs (15′)

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:
We want you to push the pace hard on the Snatch/OHS/MU triplet. You’ll get a little rest to reset yourself between sets; get mentally right and sprint through your next interval.

For the 9-minute AMRAP, grip is likely to be the biggest limiter. Push the pace on your handstand walk with the understanding that most people will need to break up the toes to bar and take some transition time on the rope climbs. For today’s session, err on the side of being too aggressive and blowing up rather than pacing too conservatively. Training is the perfect, safe place to take some risks and learn from them.

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 2 minutes, for 12 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds

Finish with. . .

Four rounds for quality of:
20 Dumbbell Floor Presses
20 Banded Good Mornings

Gymnastics Skills Accessory Option Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds

Followed by. . .

Option 1 – (If you have an inconsistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 4-6 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Option 2 – (If you have a consistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 1-3 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 11X1

Engine Accessory Option
Twelve sets of:
60 seconds of Assault Bike @ 10 minute Time Trial RPM Pace
Rest 30 seconds