February 27, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
10 Slow and Controlled Deep Squat Progressions

10 Slow and Controlled Kettlebell Ankle Pulse

(per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

A.
Every 3 minutes, for 12 minutes (4 sets) for times:
10 Double Dumbbell Squat Jumps (35/25 lbs – touch one head of DBs to floor)
10 Double Dumbbell Thrusters (35/25 lbs)
10/7 Calories of Assault Bike

B.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%

C.
“Siggi”
For time:
50/35 Calorie Row
100 Double-Unders

immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (50/35 lb DBs)
Toes-to-Bar
Burpee Over the Erg

Followed by. . .

100 Double-Unders
50/35 Calorie Row

Athlete Notes:
Show up ready to breathe hard today because “Siggi” is going to make you work. This workout comes down to the grind as you are never going to reach failure for the majority of these movements. Set your equipment up close to each other and think of this workout as two parts. Part one is from the beginning until you finish the 9’s. Part two is the last 100 double unders and row.

Approach part one at 80-85% rate of perceived exertion (RPE). This may start to creep up to 90% toward the end of this part. Then you will finish with part two being closer to 95% RPE and building into 100%. The last part is really where you can knock off a chunk of time if you are willing to go there. If you’d like to learn more about pacing, please check out this article.

D.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Dumbbell Bench Press x 15 reps @ 2011
Station 4 – Bat Wing Holds x 6 reps @ 2118

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.

Strongman Option
Four sets of:
5-7 Wide-Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent-Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Strict Pull-Ups
Rest 2 minutes”

Running Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of September 7, 2020.

Rowing Endurance Option
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace