January 7, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30 Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30 Second Squat Hold

A.
Take 10-15 minutes to build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Front Squats @ 80-85% of your 1-RM Clean

Immediately followed by…

Every minute, on the minute, for 6 minutes:
5 Hang Squat Cleans @50% of 1-RM Clean

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets

C.
Every minute, on the minute, for 24 minutes (6 sets) of:
Station 1: 20/15 Calorie Row
Station 2: 20 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35)
Station 3: Max Reps Dumbbell Box Step Overs (50/35lbs to 24/20″)
Station 4: Rest

Athlete Notes:
Saturday’s are the new EMOM days so let’s keep the momentum going that we had during the previous cycle. We’re sprinting the first two minutes, taking a quick breath to recover, then working for 60 seconds straight. Hang on to those dumbbells and see how many stepovers you can get. During that rest it’s your chance to get the heart rate back down so stay tall, slow your breath, and get ready to hit it hard again.

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
At the 0:00 mark perform…

5 Minute Warm Up Jog

When the clock reaches 5:00, perform…

Six rounds of:
4 minute jog @ 70% of Max Heart Rate
1 minute Run @ 1 Mile PR Pace

When the clock reaches 45:00, perform…

5-10 Minute Cool Down Jog

Zone 2
Complete a steady pace for 45 minutes

Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

Additional Work
Three sets of:
Dimmels x 45 seconds @ 30% of 1-RM Deadlift
Rest 60 seconds
No Weight Glute Bridges x 45-60 seconds
Rest 60 seconds

Core Option
Three sets of:
Supine Chinese Planks x 60 seconds
Rest as needed
Hanging L-Hold x Max Time
Rest as needed