January 11, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
2 Minute Assault or Echo Bike
60 Second Single Under Jump Rope
15 Banded Face Pulls
15 Dumbbell Strict Press (Light-Moderate Weight)

A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed

Every 2 Minutes, for 14 Minutes (7 sets) of:
*Split Jerk x 1 rep

Begin your first set at 60% and build in weight

*Pause 2 seconds in both the dip and the receiving position

Followed by…

Three sets of:
7 Push Press @ your heaviest weight from last week
Rest as needed

B.
Complete for max reps possible in 2:30 of:
25/20 Calorie Assault Bike
50 Foot Double Dumbbell Overhead Walking Lunge (50/35lbs)
Max Reps Devils Press (50/35lbs) in the remaining time

Rest 90 seconds between sets and repeat for a total of SIX sets.

C.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

Athlete Notes:
Move fast, rest short, repeat. We’re looking for the assault bike to be hit at a pace that takes you around 50-60 seconds to complete. After that you’ll pick those dumbbells up – 2022 quarterfinals style – and lunge the 50 feet with them overhead, preferably unbroken. This should leave you with about 30-45 seconds to hit as many devil’s press as possible. You can approach this workout two ways – full send on round 1 and see if you can hold on, or try to maintain consistency throughout the 6 sets. Pick one and see what happens then let us know in the comments section!

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.

Running Option
Three sets of:
750 Meter Row @ 2k Pace + :05/500m
250 Meter Row @ 2k Pace
500 Meter Row @ 2k Pace + :10/500m
Rest 3 minutes between sets

Bike Erg/Row Option
Three sets of:
Strict Pull-Ups x Max Reps
(add band assistance to achieve 10+ reps)
Rest 2 minutes

Additional Work
“Death By Wall Walks”
Every minute, on the minute, for as long as possible
1 Wall Walk
Every minute you will increase your reps by 1 rep.

After reaching failure, perform 1-2 reps every minute until the 10 minute mark has been reached

If you are doing this session as your first session, you can move this part to after your lifting this afternoon to save your shoulders for lifting.

Additional Work
Four Rounds of:
30 Second Dumbbell Front Rack Hold
30 Second Dumbbell Farmer Hold
Rest 30 seconds
30 Second Hang from Pull Up Bar
Rest 30 seconds