June 7, 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:
25/20 Calories of Rogue Echo Bike or Assault Bike
1 Legless Rope Climb + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
8-10 Strict Parallette Handstand Push-Up to 0-2″ Deficit
8 Burpee Box Jump-Overs (24″/20″)

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 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 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

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

Build to today’s heavy single.

B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Ski-Erg or Row
Overhead Squat (135/95 lbs)

*Perform a 50-Foot Handstand Walk at the beginning and after each round (250 foot total).

Athlete Notes:
You should be feeling much stronger with your rope climbs and strict handstand push-ups if you’ve been following the skill-based movement primers. We’re sticking with the progression, and as long as you’re making improvements each week, that’s all we’re hoping to see.

After you snatch today, you’ll have a solid test of your overhead strength endurance. If you are able to use the ski erg, definitely use it. It is going to make this workout harder, but is great for helping you learn how to pace before going into more upper body movements. If you have a compromised overhead squat position, this workout is going to get really hard. The more you’re able to stack load comfortably over joints in the overhead squat the better it will be for you all. Find a good position to be efficient and it’ll pay huge dividends going into the handstand walks.

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:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Build to today’s 3-RM Tempo Back Squat @ 41X1
(perform these as a traditional high-bar back squat with a slow, controlled descent of 4 seconds – counted as “one-one thousand, two-one thousand” etc…, pause for 1 second in the bottom before ascending as quickly as possible)

C.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Tempo Alternating Pistols or Cossack Squats x 12-16 reps @ 3111
Station 2 – Strict Pull-Ups x 8-10 reps @ 3110
Station 3 – 45 seconds of Dumbbell Gorilla Rows
Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011

Engine Accessory Option
Twenty-Five sets of:
30 seconds of Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest

Please note total calories.

Running Endurance Option
“Invictus 200 Meter Repeat Test”

For time:
Run 200 Meters @ 100% effort

Rest 6 minutes, and then…

Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort

INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.

Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.

EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).

Monday – Rowing Endurance Option

Rowing Endurance Option
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.

Compare results to week of December 21, 2020.