August 7, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch

and then …

Floor Slides x 15 reps (slow and controlled)

finish with …

Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps

Movement Primer
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 3 reps each leg
*box set up 2 inches higher than last week

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build to today’s heavy.

B.
For time:
40/30 calorie Assault Bike
200 foot Handstand Walk

At the 10 minute mark. . .

For time:
21 Snatches (115/75lbs)
21 Ring Muscle Ups
42 Thrusters
21 Bar Muscle Ups
21 Clean & Jerk

17 minute time cap

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.

C.
Every 2:30 for 12:30 minutes (5 sets):
20 GHD Sit Ups
50-Foot Bear Hug Sandbag or D-Ball Carry (150/100lb.)

Athlete Notes:
Today we’ve got a workout that involves a little skill and a little go! That first assault bike is your chance to set the tone for the day! Having it followed up by a high skill movement like handstand walking might cause some of you to ease off the throttle a little bit, but that’s not what we want here. If you’re a handstand guru, we want to see how hard you can push on that bike, and trust the skill work you’ve been putting in to carry you through when you’re tired. If you’ve got handstand walking down, but 200 feet is a little aggressive, we’d recommend hitting the first 3/4 of the bike hard, then slowing back just slightly in order to give yourself a little reprieve before kicking up! If you don’t have your handstand walks yet and are opting for the alternatives, we want to see you hammer that bike and then challenge yourself upside down when lactic acid is setting in. The second part of the workout is going to take a little more finesse. Much like last week, this is a very shoulder intensive workout, so finding ways to optimize other body parts and give your upper body a slight break is going to be key. Focus on a big leg drive in all three of the barbell movements so that you can minimize how much pull and press you have to do with your arms. On the muscle ups, come up with a plan going into the workout and try your best to execute it, but don’t be afraid to fall back to plan B, or C. With all of the barbell movements, we’d like to see you choose a weight than when fresh you could do at least 10 reps in a row. That doesn’t mean we expect that in the workout, but it’s a guideline for picking the right weight. When it comes to the ring, or bar muscle ups, for intensity and stimulus’ sake, we’d like to see you shoot for a rep scheme that you could accomplish in 5 attempts or less. The 17 minute time cap will creep up quickly in this workout, so force yourself to keep moving, and STAY OVER THE BARBELL when you set it down! Have some fun and push yourself because tomorrow is rest day!

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.

Strongman Option
A.
Three sets of:
Dumbbell Press x Max Reps (we are shooting for 15 reps)
Immediately followed by. . .
Push-Ups x Max Reps (any pause at the top or bottom means that the set is over)
Immediately followed by. . .
100-Foot Hand Over Hand Rope Pull
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry (Bearhug)
5 Sandbag Presses
50-Foot Sandbag Carry (Bearhug)

Sandbag Front Squats and Push presses wod tutorial, just add the carries

Running Endurance Option
Ten sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.