April 26, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

Overhead Movement Prep (please take some time to watch and implement the drills in the video)

and then …

*Nasal Breathing Only*
Two sets of:
200 Meter Run
60-Foot Waiter’s Carry + Farmer’s Carry
250 Meter Row
60-Foot Waiter’s Carry + Farmer’s Carry
5 Deep Squat Progressions

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 5 Burpee Box Jump-Overs (24″/20″) + 30 Double-Unders
Minute 2: 5 Burpee Box Jump-Overs (24″/20″) + 8 Overhead Squats (155/105 lbs)
Minute 3: 5 Burpee Box Jump-Overs (24″/20″) + 10 Toes-to-Bar

Athlete Notes:

We’re starting this week with some positional strength work to improve your snatch receiving position, and then developing the strength and control for a patient pull and better positioning. Our back squat progression increases in intensity this week while dropping a little volume – for you bigger lifters, those sets of 6 could be challenging. Today’s conditioning session provides a great opportunity to practice discipline in moving quickly through a small number of burpees to start off each minute. Force yourself to start immediately at the top of the minute, and set a goal pace for your burpees that you will not exceed in any of the 21 sets. It is, of course, possible to perform this with slower, paced burpees, but we would encourage you to make moving quickly through the burpees a mental challenge of this piece; the physical training isn’t always where the greatest benefits are found, so test your mind this week. Each station should be able to be completed in 45 seconds or less. If you’re unable to complete stations in less than 50 seconds, please customize the repetitions so that you get at least 10 seconds of rest between stations.

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
Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 30-second Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010
(you can either use KBs or a barbell for these)
Station 2 – Bent-Over Reverse Dumbbell Flyes x 15 reps @ 2111
Station 3 – Box Step-Ups with DB Farmer’s Carry x 16-20 reps
Station 4 – Seated Band-Resisted Rows x 20-25 reps @ 2011
Station 5 – Flutter Kicks x 60 seconds

Engine Accessory Option
For max calories:
20 Minutes of Assault Bike*

*Every 2 minutes, including at 3,2,1,GO!, complete 10 GHD Sit-Ups

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace

Rowing Endurance Option
Five sets for times of:
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 30 seconds
Row 100 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds