January 10, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Four sets of:
5 Split Stance Lateral Med Ball Slams Each Side
Rest 30 seconds between sides
Rest 90 seconds between sets

Followed by…

Three sets of:
5Med Ball Broad Jump to Triple Extension Throw
*Completely Reset between reps
Rest 2 minutes between sets

A.
Three sets of:
Barbell Hip Thrust x 10 reps + 20 second hold on last rep
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets) of:
*Pause Power Clean + Power Clean @ 80-85% of 1-RM Power Clean

*Pause at the knee for 2 seconds

C.
Complete for time:
*Unbroken Hang Power Clean + Jerk
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 8 reps
….
Set 10 = 1 rep

Choose the heaviest weight possible. The first goal is to keep each set unbroken. If you end up breaking in the middle of a set then switch your goal to finishing your reps for time.

TIME CAP:
10 Minutes

D.
For time:
1000/800 Meter Row
100 Foot Handstand Walk (25 Foot Unbroken Sections)
10 Deadlifts (315/215lbs)
500/400 Meter Row
150 Foot Handstand Walk (25 Foot Unbroken Sections)
5 Deadlifts (315/215lbs)

Athlete Notes:
We’re starting with 1000/800 meters on the rower which we’ll be looking to be at about your “Jackie” pace. Hit the first 3/4 hard and then coast the last bit so you can kick up into the handstand walk. After you knock that out in 4×25 foot sections you’ll move to the deadlifts. The weight is moderately heavy so we’re looking for this to be something you can complete in 1-2 attempts. Please modify the loading accordingly – no more than 80% of your 1RM. After those you’ll move to the 500/400 meter row which we’re looking to be around the same intensity as the first row. Once you’re off that you’ll move back to the handstand walk keeping in mind that this time you’re going 50 more feet. Try not to waste time staring at the floor, kick up and take a chance, but know that if you fall you’re going back to the start of that 25 foot increment, so make sure you’re smart about when you go. On to the final 5 deadlifts, your goal is unbroken here. Take a half second before grabbing the bar and once you start, try to knock them all out before dropping it. Modifications for handstand walking is 6 wall walks for the 100 feet and 9 wall walks for the 150 feet – 3 for every 50 foot increment.

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.

Bike Option
Assault or Echo Bike
5 Minute Easy Spin

Followed by…

Three sets of:
20 Second Hard Effort
40 Second Easy Spin

After the third set rest 2 minutes and then…

20 Minute Assault Bike Test*

*Note average Watts, RPM’s, and Total Calories Obtained.

Strength Accessory Option
Three sets of:
8-10 Barbell Chest Supported Rows
Rest 60-90 seconds between sets

Followed by…

Five rounds of:
10 Dumbbell Lateral Raises
10 Tempo Stationary Dips @ 1111

Additional Work
Four sets for times of:
10 Sandbag Over Bar (150/100lbs to Sternum Height)
25 Toes to Bar
50 Foot Handstand Walk*
Rest or alternate with a partner 1:1.

*If you are proficient at handstand walking, add a full 360 turn at the 25 foot mark of the 50 foot walk.

Additional Work
Six sets of:
30 Second Face Up GHD Hold
15 Weighted Side Bends (each side)