December 17, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
200-Meter Run
20 Russian Kettlebell Swings
15 Goblet Squats
10 Hand Release Push-Ups
5 Strict Ring to Sternum Pull-Ups

A.
Build to 80% of your 1-RM Deadlift

Followed by…

Four sets of:
Deadlift x 8 reps
Rest as needed

Start your first set around 70% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Every 90 seconds, for 9 minutes (6 sets of):
1-2 Legless Rope Climbs + 1-2 Rope Climbs

OR

15 Banded Supinated Grip Strict Pull-Ups

C.
Every 10 minutes, for 30 minutes (3 sets of):
400-Meter Run
100 Foot Handstand Walk
20 Double Dumbbell Snatches (50/35lbs)
50 Foot Double Dumbbell Overhead Lunge (50/35lbs)
20 Double Dumbbell Clean and Jerks (50/35lbs)
50 Foot Double Dumbbell Overhead Lunge (50/35lbs)

If you can not perform the overhead lunge safely then you can sub the 50 Foot Overhead Dumbbell Lunge with 75 Foot Overhead Plate Lunge

Athlete Notes:
Grip and rip today. This workout is all about running fast, kicking straight up into the handstand walk, then pushing for big sets on the double dumbbell snatches/clean and jerks, while hanging on to the overhead lunges. If the overhead lunge just isn’t going to happen because of a mobility issue, you could sub for 50 feet with one arm overhead and the other in front rack, then switch the next time. We’re looking for your run to be faster than mile pace, but not quite a sprint because you’ve got a good amount of work afterwards. Kick straight up into the handstand walk and if you’re proficient we’re looking for 50 foot unbroken sections. If you’re still learning, give yourself about 90 seconds or so to get the 100 feet, or as far as you can. Hang on for the double dumbbell snatches and if you’re going to break, do it with 1 or 2 left before the overhead lunge. Try to knock that out unbroken and then hang on again for the clean and jerks. Again, if you’re going to break here, do it just before the final lunge. Move fast and 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
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 40 Second Right Side Plank
Station 2: 40 Second Left Side Plank
Station 3: 40 Seconds of Flutter Kicks

Arm Pump
Accumulate 100 Banded Biceps Curls and 100 Banded Triceps Extensions

*partition however