July 16, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 5 minutes:
1-2 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run
15 Power Snatches (95-115/65-75 lbs)
10-15 GHD Sit-Ups
2-3 Rope Climbs

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Friday.

B.
Build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “”today’s 1-RM”” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Perform 4 or 5 sets for quality and muscle activation with as little rest as possible between movements of:
Strict Overhead Press x 10 reps @ 21X1
Back Squats x 10 reps @ 6060
Mountain Climber Pull-Ups x 6-8 reps each side
Sumo Deadlift x 30 reps @ 20X1
Side Plank Hold x 45 seconds each side
Jumping Lunges x 30 reps @ 20X0

General Notes for Training Session :
Today we’ve got another strength focused day. We love these because you can focus solely on getting stronger, and not have some nasty metcon in the back of your mind that’s taking your attention away from your current task. With all of our strength work, we ask that you follow any posted percentages, recommended jumps in weight, and tempos accordingly and as the Rock says, “FOCUS”. These days are surely going to pay off in the long run!

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.”

Engine Accessory Option
Every 4 minutes for 40 minutes (10 sets) for times:
400 Meter Run
18/12 Calories of Rowing
14/10 Calories of Assault Bike

Gymnastics Skills Accessory Option

Rope Climb Progressions –

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps (2 reps each hand) + Rope Climb

(with or without legs) x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)

Followed by. . .

One set of complex:
L-Hang on Rope x 30 seconds + Rope Hang Knees-To-Armpits x 15 reps
*Your grip will most likely be fatigued at this point, so break this up as necessary.

Additional information and tutorials –

Rope Foot Hold Tutorial

Engine Accessory Option
Seven sets for max calories of:
5 Minutes of Assault Bike
Rest 2 Minutes

Goal should be 17-20% each set of the total calories you achieved on your 30 minute assault bike test
DO NOT SPRINT AND REST – hold a steady pace.