February 2, 2021 – Invictus Athlete Program

Primary Session
Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position

and then …

Two sets of:
Assault Bike x 60 seconds
Hawaiian Squats

x 5 reps per side
Over/Under Drill x 10 reps (5 each direction)

A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
Six rounds for time of:
5 Devil’s Presses (50/35 lbs)
15 Toes to Bar

Athlete Notes:
Today’s short and sweet conditioning piece will be dominated by athletes who are most efficient on their toes to bar. Focus on moving efficiently and staying calm. Ripping the dumbbells off the ground for the devil’s presses, paired with holding on for 90 toes to bar is going to create a massive forearm pump. Most athletes will want to move deliberately and smoothly on the dumbbells and save their higher efforts for the toes to bar and quick transitions.

The devil’s press is a movement that does not promote fantastic spinal mechanics. Pay attention to your positioning on these if you are struggling with a lower back issue; or if you’re not comfortable with them slow them down so that you can ensure good quality movement at a load you can handle safely.

Goal Time: 8 minutes

C.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

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.

Engine Accessory Option
Three sets for times of:
60/40 Calories of Assault Bike @ 85% of 30 minute max calorie RPM
60/40 Calories of Assault Bike @ 90% of 30 minute max calorie RPM
60/40 Calories of Assault Bike @ 75% of 30 minute max calorie RPM
60/40 Calories of Assault Bike @ 90-95% of 30 minute max calorie RPM
Rest 3 minutes

Strongman Option
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups

x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed

B.
Two sets of:
60 seconds of Sandbag Squats (150/100 lbs)
Rest 60 seconds

Rest until the running clock reaches 6:00, and then…

Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

followed by…

One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)

C.
For max distance:
16 minutes of Bodyweight Sled Drag

If you weigh 150 lbs, put that on the sled. If you weight 200 lbs, put that on the sled. Enjoy!