August 10, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 5-10 minutes working on your front rack position

Followed by…

Three sets of:
10 Monster Walks (each direction)
100 Foot Suitcase Carry (each side)
10 Kettlebell Kang Squats

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Build to today’s heavy…
Clean & Jerk x 1 rep

Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.

B.
Eight sets of:
4 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Four sets for times of:
8 Power Cleans (115-155/85-105lbs)
6 Alternating Reverse Lunges
12 Front Squats
6 Alternating Reverse Lunges
Rest 1:1 between sets

*For a set to count everything must be fully unbroken. Pick a weight that is challenging but that you can make it through.

D.
Three rounds for completion of:
30 Banded Hamstring Curls
20 V-Ups

Athlete Training Notes
Unbroken barbell cycling = gains. Pick a weight that challenges you but that allows you to perform all of the reps without setting the barbell down. Grip, back, legs all will be on fire for this one, but hang on!

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
Three sets of:
20-25 Weighted GHD Hip Extensions

Grip
Accumulate 3 minutes in a rope hang hold

*Every break, perform a 100 Foot Dumbbell Hex Carry

Pure Conditioning
For completion:
30-45 Minute Easy Zone 2 Machine of Choice

Running
For completion:
30-45 Minute Easy Zone 2 Jog