February 1, 2021 – Invictus Athlete Program

Primary Training Session

Mobility & Activation
One set of:
Kettlebell Ankle Pulse x 30 seconds per side
Psoas Pulse x 30-45 seconds per side

Two sets of:
Shoulder Circles x 10 reps per side
Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair)
Banded Squats x 10 reps

and finish with …

Banded Sotts Press x 8-10 reps

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 1 rep
*Set 6 – 85%
*Set 7 – 85-90%
*Set 8 – 90+%
*Set 9 – 90+%
*Set 10 – 90+%

B.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four set)

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

C.
“Randy”
For time:
75 Snatches (75/55 lbs)

Time cap = 4 minutes

D.
Every 5 minutes for 20 minutes
20/15 Calorie Assault Bike
15 Bar-Facing Burpees Over the Barbell
15 Shoulder to Overhead (135/95 lbs)

Athlete Notes:
Today’s interval conditioning will be as effective as the effort you put forth. You have 5 minutes per interval, which is more than enough time to finish and recover. Treat these as four extended sprints that allow you to work on fast transitions and nonstop movement. We want you to push hard and calm your heart rate between efforts.

Perform the assault bike as a 90-95% sprint because failing to push here will cost you too much time. Start your burpees immediately upon jumping off the bike, and pace them such that you can immediately transition to the barbell and go unbroken on the Shoulder to Overhead. Your burpees are the station that will regulate your effort, so if you’re strong with the barbell force yourself to push through the burpees knowing that you’ll still be able to go unbroken overhead. If, on the other hand, you’re not confident with the barbell, you may need to stay calm and move smoothly through the burpees to ensure that you go unbroken overhead. And of course, if you know that you will need to break the barbell into multiple sets on the first round, then please reduce the load to a weight that you can complete in 1-2 sets when fresh.

Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting to think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.

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.

Strength Accessory Option

A.
Three sets of:
Petersen Step-Up x 8 reps @ 3021
Rest 15 seconds
Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Rest 60 seconds, then switch legs.

B.
Two sets of:
50 Banded Hamstring Curls
30 Banded Good Mornings
Rest 60 seconds

Keep a steady pace with a light band.

Engine Accessory Option
Complete as many rounds and reps as possible in 7 minutes of:
20/15 Calorie row
15 Air Squats
Rest 3 minutes then REPEAT

Running Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Jog 100 Meters
Run 100 Meters

Match your pace from last week for the 200 meters (at least 5 seconds faster than your 400m splits for your 1600 meter PR), then jog 100 and pick it up again to give a good full effort sprint to the final 100 meters.

Rowing Endurance Option
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes

We will be re-testing your 500 meter row next week, so I would like for you to use the first few sets this week to try to lock in your desired pacing for that effort. If you feel good, hold that pace as long as possible over the course of these ten sets.