August 12, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces:

–Pec Smash
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Trap Mash

Followed by…

Every minute, on the minute, for 5 minutes:
40 Second Echo/Assault Bike @ Ascending Effort Pace

Followed by…

Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
10 Deadbugs (each side – SLOW)
10 Y’s, T’s, W’s

A.
Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 2-3 reps @ 50-60%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Snatch @ 60-70%
(high, mid, floor)
*Pause for 2 seconds in the receiving position of each rep.

B.
Take 15-20 minutes to build to today’s heavy…
Bench Press

Suggested loading:
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 2 @ 70%
Set 4: 1-2 @ 75%
Set 5: 1 @ 80%
Set 6: 1 @ 85+%
Set 7: 1 @ 90+%
Set 8: 1 @ 90+%

C.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Bench Press (50-70/35-50lbs)

*Every 3 minutes, starting at the 3:00 mark, perform 15/12 Calories on the Echo/Assault Bike
**If you’re in the middle of a set you still have to go to the bike then come back and pick up where you left off.

TIME CAP = 21 MINUTES

D.
Accumulate 100 Banded Hammer Curls in as few sets as possible.

Athlete Training Notes
We’ve got a pure pump sesh coming up today. The goal for this workout is to pick a dumbbell weight that you can perform the reps unbroken with. If you can’t perform the 10 pull-ups in 1-2 sets then add a band. The goal here is to get as deep as you can into the workout before you get to the 3 minute mark and have to get on the bike. For the bike the goal is around 45-60 seconds to complete it. That’ll give you just around 2 minutes to get to work before your next break.

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.

Gymnastics Skills
Every minute on the minute, for 16 minutes (8 sets of):
Station 1: 30 Seconds of *Gymnastics Pulling of Choice*
Station 2: 18-22/14-16 Calorie Echo/Assault Bike OR Concept 2 Bike Erg
35-54: 16-18/12-14 Calorie Echo/Assault Bike OR Concept 2 Bike Erg
55+: 14-16/10-12 Calorie Echo/Assault Bike OR Concept 2 Bike Erg

Suggestions for practicing:
-Ring Muscle Ups
-Pullovers
-Bar Muscle Ups
-Rope Climbs
-Legless Rope Climbs
-Toes to Bar
-Chest to Bar Pull-Up
-Pegboard

*Pick something that you need to work on, but this is also a deload week so pick something fun!

Bike/Row Intervals
Three sets for times of:
100/80 Calorie Echo/Assault Bike

Rest 3 minutes after set 1.
Rest 4 minutes after set 2.

Optional Zone 2 Skills
40 Minute Jog or C2 Bike @ Zone 2 Pace

*Every 5 minutes, including at the 0:00 mark, perform the following…

Odd sets: 50 Foot Hand Over Hand Rope Pull + 50 Foot Sled Push
Even sets: 100 Foot Sandbag Bearhug Carry