December 14, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets, not for time, of:
Bamboo Bench Press x 10-15 reps
Ring Rows x 8-10 reps @3011 Tempo
400-500 Meter Row

A.
Every 2 minutes, for 10-12 minutes (5-6 sets of):
Bench Press
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 90%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 95%
Optional Set 6: Test New 1RM

B.
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 17-20/14-16 Calorie Assault Bike OR 20-22/15-17 Calorie Row
Station 2: 10 Dumbbell Push Press + Dumbbell Front Rack Carry until the end of the minute (50/35lbs)
Station 3: 7-10 Burpee Box Jump Overs (24/20″)

When the clock reaches 18:00 perform…

Four rounds for time of:
17-20/14-16 Calorie Assault Bike OR 20-22/15-17 Calorie Row
150 Foot Dumbbell Farmer Carry (50/35lbs)
10 Dumbbell Push Press (50/35lbs)
150 Foot Dumbbell Front Rack Carry (50/35lbs)

C.
Three sets of:
Bamboo Bar Bench Press x 15 reps
(after every fifth rep, pause for 5 seconds at lockout)
Rest as needed
*If you don’t have a bamboo bar, perform Neutral Grip Dumbbell Bench instead.

One sets of:
Banded Tricep Extensions x 60 reps
rest as needed

D.
Three sets of:
Landmine Row x 10 reps @ 2111
Rest as needed
Banded Lat Pull Downs x 20 reps
Rest as needed

Athlete Notes:
Today’s EMOM is going to get tough, but the good news is that once you get to the for time portion, we’re getting rid of the burpee box jump overs, so you just have to gut it out for 6 sets on those and then you’re done with them for the day. As always with our EMOM’s you HAVE to stay ahead of the clock. Today that means ending your front rack carry right next to your box and getting started on the burpees right when it’s time. When you get to the for time portion you’re going to have to challenge yourself to stay checked in on the bike/rower because that’s where most the time will be lost, we expect the dumbbell portion to be unbroken here. Hit this one hard because tomorrow is a 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.

Running Option
Complete at 75-80% of Max Heart Rate:
40-45 Minute Jog

Bike Erg/Row Option
Complete 40 minutes of nonstop cardio performed at 75% of your Max Heart rate.

This can be running, rowing, biking, skiing, or a combination of them.

Additional Work
Three sets of:
Sandbag Shoulder Hold x 60-90 seconds each side
Rest as needed
Pallof Press x 60 seconds each side
Rest as needed

Focus on working your stability. This should be challenging, but you should be in control.