**REMINDER**
You may notice that on SugarWOD our products are changing. If you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!
Switch Your Subscription to SugarWOD for Additional Benefits! Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Larger Community + More Options This is something we hope you will find super beneficial…In addition to the Masters program, you will also have access to the Invictus Athlete Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.
Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!
See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.
If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.
Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Upper Body Warm-Up
Perform 8-10 reps with each drill
followed by …
Banded Pass Thrus in Squat x 10 reps
and finish with …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Three sets of:
Snatch Press from Receiving x 3 reps
Rest as needed
Followed by…
Three sets of:
Snatch Balance @ 50% of 1-RM Snatch x 3 reps
Rest as needed and use blocks if possible
Followed by…
Take 10-15 minutes to build to about 70% of your 1RM Snatch.
B.
At a Zone 2 pace, please complete the following:
4000 Meter Bike BikeErg or 1600 Meter Run
500 Meter Ski Erg or Row
10 Rope Climbs
500 Meter Ski Erg or Row
2000 Meter BikeErg or 800 Meter Run
*If you don’t have access to a rope then please substitute with 20 Strict Pull-Ups. Need assistance with your strict pull-ups? Then check out this article.
C.
Three sets of:
12 Single Arm Dumbbell Rows (each arm)
30 Banded Triceps Extensions
Rest as needed
General Training Notes
You guys worked up heavy in your snatch last week so today you are just reinforcing strong overhead positioning with your snatch press from receiving, good speed driving under the bar with your snatch balances and then putting those two components together by building to a 70% snatch.
Then onto some Zone 2 work. You can choose between row, bikeerg or running. I like running for this but just be mindful of your calves and the volume accumulation of meters run from Saturday to today. For some the volume is fine and for others who don’t run a ton the volume can be a lot. Be smart with what you choose and then work to stay in Zone 2. If you are new to Zone 2 training then keeping your heart rate below 75% of max can be challenging but the more you train it, the easier it becomes. Try some nasal breathing only during this piece to help regulate your heart rate.