December 10, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Complete as many rounds and reps possible in 15 minutes, performed at 80%, of:
200 Meter Jog
50 Double Unders
50 Foot Single Arm Kettlebell Front Rack Carry each side
50 Foot Single Arm Kettlebell Overhead Carry each side
10 Single Arm Kettlebell Swings Each Side

A.
Build to 85% of your 1-RM Deadlift

Followed by…

Three sets of:
Deadlift x 10 reps
Rest as needed

Start your first set around 50% and build or begin at the heaviest weight from last week. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Three sets for times of:
4-7 Muscle Ups OR 12-16 Pull-Ups
50 Double Unders
4-7 Muscle Ups OR 12-16 Pull-Ups
Alternate rounds with a partner or rest 1:1

*Keep reps at a number you can perform unbroken but do not exceed 42 total muscle ups or 96 total pull-ups.

C.
Every 6 minutes, for 36 minutes (3 sets) of:
Station 1:
25/20 Calorie Row
30 Russian Kettlebell Swings (32/24kg)
20/15 Calorie Row

Station 2:
25/20 Calorie Row
100 Foot Walking Goblet Lunge (32/24kg)
20/15 Calorie Row

Athlete Notes:
Today is a great day to work on your efficiency rowing. Each of these intervals should be completed in no more than 4 minutes, giving you at least 2 minutes of rest each set. Focus on your leg drive, efficient stroke mechanics, and your breathing while you’re rowing. For an added challenge, complete each interval as a “for time” section and see how quickly you can crank it out, recover, then go again. Finish the week strong!

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.

Concept 2 Bike Option
Accumulate 60+ minutes on any cardio implement you would like at a Zone 2 Heart Rate.

Core Option
Three sets of:
Hollow Hold x 30 seconds
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 30 seconds

then….

Two sets of:
Side Plank x 45 seconds (right)
Rest 15 Seconds
Side Plank x 45 seconds (left)
Rest 15 Seconds

Arm Pump
Three sets of:
10 Dumbbell Tricep Annihilators
*1 rep = skull crusher + tate press + close grip bench press