February 9, 2021 – Invictus Athlete Program

Primary Session
Mobility & Activation
3 Minute Run/Row/Assault Bike with Nasal Breathing

Followed by …

Band Distracted Hip Flexor Stretch x 30 seconds
straight into …
Banded Split Squat Stretch

x 15 reps
Repeat on opposite leg

Followed by …

Banded Tricep Stretch x 45 seconds per side
Inchworm Walks x 3-5 reps

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Hang Clean + 1 Jerk

Start at 50% of your 1-RM and build to today’s heavy.

B.
Four sets for times of:
400 Meter Run or 500 Meter Row
30 Thrusters (75/55 lbs)
20 Toes-to-Bar
10 Burpee Box Jump-Overs (30″/24″)
Rest 3 minutes

Athlete Notes:

Today we’re hitting a light load, burner interval session! Your goal is to finish as strong as you started. Today you’ll have 3 minutes to recover between intervals, but the accumulation of fatigue and volume will still likely require you to start the first set at around 85% of rate of perceived exertion (RPE), and ramp that up over the course of the four sets to maintain the same times per set. We would like to see your times for each of the sets within 10 seconds of each other, so use your first interval to note where you can push and where to hold back so that you can maintain consistency across the board. Work hard to regulate your breathing and heart rate between each interval to give you the best possible chance of maintaining an aggressive pace when it’s time to work. You may also want to use today as an opportunity to observe how taking quick, strategic breaks effects your interval times and recovery.

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Barbell Bicep Curls (20/15 kg)
3 Barbell Shoulder Presses (20/15 kg)
6 Barbell Bicep Curls (20/15 kg)
6 Barbell Shoulder Presses (20/15 kg)
9 Barbell Bicep Curls (20/15 kg)
9 Barbell Shoulder Presses (20/15 kg)
and so on…

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

Every 5 minutes, for 40 minutes (8 sets) for times:
40/30 Calories of Assault Bike”

Strongman Option
A.
Three sets for max weight of:
10 Anderson Squats + 100-Foot Yoke Carry
Rest as needed

Take short, quick steps keeping your hips square and legs slightly bent.

B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses

Use a light sandbag – 65 lbs or so, and do not put the bag down in the six minutes. Here is a good video of how to perform this workout.

C.
Two sets of:
150-Foot Bearhug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed

A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.