August 6, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks

Followed by. . .

Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run @ 1-Mile PR pace
12 Overhead Squats (95/65 lbs)

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Wednesday’s session by 5-8% and use that load for all 6 minutes.

B.
Build to today’s heavy…
Snatch x 1.1
(reset for 2-3 seconds between singles)

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDL x 5-6 reps each leg @ 4111
Station 4 – 100 Meter Waiter’s Carry (50 meters each arm)
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Athlete Notes:
It’s Friday, so you know what that means! The best day of the week to get STRONG! We’ve had a solid week of training so far, so we want to take today and make sure our focus is dialed in on getting ourselves stronger, and continuing to build our base. Don’t worry about conditioning today, we’ve got plenty of time for that tomorrow :). Today’s focus needs to be on challenging yourselves to trust in the process and know that all of this extra accessory work and foundation building is going to lead to some big lifts down the road!

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.

Engine Accessory Option
Every 4 minutes for 32 minutes (8 sets):
12/9 Calorie Assault Bike
10 Burpee Box Jump Overs (30/24″)
15/10 Calorie Row
60 Double Unders

Gymnastics Skills Accessory Option
Rope Climb Progressions –

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 3-5 reps (right arm)
Interval 2 – Rope Climb x 1 rep
Interval 3 – Rope Pull-Up Taps x 3-5 reps (left arm)
Interval 4 – Rope Climb x 1 rep

Additional information and tutorials –

Rope Foot Hold Tutorial

Engine Accessory Option
Every 7 Minutes, 28 Minutes (4 sets) of:
Assault Bike x 30% of 30 Minute Max Calorie Total

Rest the remaining time when you have reached 30%