June 15, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calories of Assault Bike
25-Foot Duck Walk
5 Deep Squat Progressions

A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

D.
Every 3 minutes for 12 minutes:
20/15 Calories of Assault Bike
Power Clean + Hang Clean

Set 1: (1+1) x 5 reps at 55-60% of 1-RM Clean
Set 2: (1+1) x 4 reps at 60-65%
Set 3: (1+1) x 3 reps at 65-70%
Set 4: (1+1) x 2 reps at 70-75%

These should be performed touch and go.

E.
For time:
40/30 Calories of Ski-Erg or Row
200 Drag Rope or Heavy Rope Double-Under or 300 Double-Unders
100-Foot Handstand Walk (double obstacle per 50’)

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 starts off with some solid strength work. It’ll take a bit to get through, but will pay dividends as we develop your strength base for out-of-season competitions. The conditioning pieces are short and sweet, and it’ll benefit you to push hard on the machines! You can make up a decent chunk of time on the Assault Bike and on the Ski Erg or Rower if you’re confident with the barbell and rope, so don’t be afraid to push that a bit. Once the rope is spinning, try to keep it that way until you lose rhythm. Avoid setting strict rep schemes to follow on a piece like this; instead go by feel and see if you can extend that set while staying calm and focused. Gather yourself for a few breaths before you kick up into your handstand walk. It’s great to be aggressive, but more important to be consistent.

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

A.
Every 3 minutes, for 30 minutes (10 sets) for times:
200 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
5 Sandbag Over Box (150/100 lbs; 48″/42” Box)

B.
For time:
400 Meter Farmer’s Carry (32/24 kg) or Sandbag Bear-Hug Carry (150/100 lbs)

Strongman Option
For max distance:
15 Minutes of Sled Drag*

*Every 3 minutes, perform 10 Jumping Air Squats.