July 21, 2021 – Invictus Athlete Program

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

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
4 PERFECT Muscle-Ups + 8 Ring Dips
12 Push Presses (95-135/65-95 lbs)
10-15 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
Three sets for times of:
20/15 Calorie Row or Bike Erg
30 Wall Ball Shots (30/20 lbs)
60 Drag or Heavy Rope Double-Unders (or 80 Double-Unders)
20 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes

Athlete Notes:
Today’s workout can be classified as a classic Invictus sh*t sandwich! We give you the bread (the row on the front end and assault bike on the back end) and fill it in with the yummy stuff between (wall balls, double-unders and toes-to-bar)… then you get a little bit of rest, and we make you do it a few more times! There’s two approaches that you can take for today’s workout…first and foremost, we want to see consistency. It doesn’t do you much good to finish the first set in under 4 minutes, and then the next set in 10. Yes, that was a little dramatic, but you get the point. We want to see how hard you can push, rest a bit, and repeat the effort…and then at what point does that pace reach critical drop off? Ideally we are able to complete all three sets in consistent times, but if the first two are similar and the third has significant drop off, we know for the future that maybe we should throttle back slightly for sets one and two. The other approach to this workout is the movements themselves. 30 wall balls, 60 heavy rope double-unders, and 20 toes-to-bar are numbers that can be completed unbroken. Challenge yourself to see what you’re capable of! The final option is to disregard all of this, go full send on the first set, and then try to hang on for dear life. 🙂 (We don’t recommend that option, but would love to hear how it all plays out if you choose it.)

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.

Strength Accessory Option

online pharmacy purchase female-cialis without prescription with best prices today in the USA

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM, then perform the following

B.
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ today’s 1-RM Strict Press

C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Stiff-Legged Sumo Deadlifts
20 Push-Ups @ 10X1 (pause 1 second at the top)
10 Stationary or Ring Dips

Aerobic/Gymnastics Accessory Option
Fifteen (15) sets for calories of:
30 seconds of Assault Bike
Rest 2 minutes

*Goal is to hit 18-20/12-15 Calories each set.

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of June 23, 2021.

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option
Four or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

We will be re-testing your 2000 meter row next week (last tested on week of September 14, 2020). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.

Subscribe
Notify me of
guest
3 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Tom Watson
Tom Watson
July 25, 2021 3:59 am

A. 50kg
B. 100kg
C. Done off 180kg – 5 reps
D. Total time 23:15

Mauk Moerman
Mauk Moerman
July 21, 2021 1:30 pm

A done
B 80/100/110/120/130/145kg
C 140/160/180/190/205kg
4 reps on 190kg

D 3:52/4:14/4:42
Wb’s 20/10 20/10 15/10/5
Ttb unb
Legs were totally gone that last round! Super heavy workout

Santino Marini
Santino Marini
July 21, 2021 5:40 pm
Reply to  Mauk Moerman

You lost against the bike on that 3rd set!

Scroll to Top