January 4, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
5 Kettlebell Windmills (right)
100 Foot Single Arm Overhead Carry (right)
5 Kettlebell Windmills (left)
100 Foot Single Arm Overhead Carry (left)
5 Wall Walks

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

Every 2 Minutes, for 12 Minutes (6 sets) of:
Split Jerk x 2 reps

Begin your first set at 60% and build in weight to around 80-90% for your last set.

Followed by…

Three sets of:
10 Push Press @ 60%+ of 1-RM Push Press
Rest as needed

B.
Every 10 minutes, for 30 minutes (3 sets of):
1000 Meter Row
50 Wall Balls (20/14 to 10′)
500 Meter Row
30 Chest to Bar Pull-Ups

C.
Three sets of:
Neutral Grip Dumbbell Bench Press x 8-10 reps
Rest as needed

D.
Three sets of:
8-10 Tempo Stationary Dips @ 31X1
Rest as needed

Athlete Notes:
We want to accumulate some volume with some movements that we’re likely to see over the next few months and especially the earlier stages in the season. We also want to test a little mental fortitude so why not combine the two together? Hit these intervals hard and see how much rest you can get between sets. The first 1k should be at just slightly slower than your 2k pace. You should be breathing hard but still able to get off the knock out a big set of wall balls, if not unbroken. We want those wall balls completed in 1-2 sets so find a way to stay checked in, in your head, and don’t let it drop. The 500 meter row we’re working transition to the machine and getting up to our paces quickly. We’ve seen athletes lose a lot of time slowly getting on the rower and taking their time to start pulling. Get on and start cranking. This should be similar to your initial 1k splits but will likely be a little slower and that’s ok as long as you’re quick off the rower and knock out a bit set of chest to bars. We want to test volume accumulation after pre-fatigue so let’s see what you can hang on for!

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
Two sets of:
250 Meter Row @ Easy Pace
250 Meter Row @ Moderate Pace
150 Meter Row @ Easy Pace
200 Meter Row @ Sprint Pace
Rest 2 minutes between sets

Followed by…

Two sets of:
20 Second Hard Effort Row
40 Second Easy Row

After the second set, Rest 2 minutes, then…

Test 2000 Meter Row

*Note total time, average splits/500m, and average strokes/minute.

Bike Erg/Row Option
Three sets of:
Bamboo Bench Press x 8-10 reps
Rest 30 seconds
Max Dumbbell Overhead Triceps Extensions
Rest 90 seconds

Additional Work
Every 90 seconds, for 6 minutes (4 sets) of:
50 Foot Handstand Walk

If you fall, do not start over. You get one attempt each round. The goal is to work on walking as quickly as possible even if that causes you to fail.

Additional Work
Every minute, on the minute, for 12-16 minutes:
Station 1: 16-20 GHD Sit-Ups
Station 2: 60 Second Sandbag Bearhug Hold (150-200/100-150lbs)