July 23, 2021 – Invictus Athlete Program

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

Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run @ 1-Mile PR pace
15 Power Snatches (95-125/65-85 lbs)
10 Bar-Facing Burpees
5/3 Rope Climbs

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
In 15 minutes 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 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.
When the running clock reaches 15:00…

For time:
30 Burpee Pull-Ups
10 Squat Snatch (205/145 lbs)
30 Burpee Pull-Ups

D.
Five sets of:
20 Russian Kettlebell Swings
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 Hanging Knee Raises or V-Ups
Rest 2 minutes

Athlete Notes:

Another high motor and high skill day! Today we are testing your ability to remain technically consistent with a moderate-heavy load while under fatigue and with an elevated heart rate. If 205/145 is above 75% for you, we’d recommend dropping the weight to that 75% range in order to preserve the stimulus, as well as make sure we are reinforcing good technical positioning while trying to move a barbell quickly. The goal should be to put your hands back on the barbell as soon as it hits the ground. After the snatches are done, it’s time to rev the engine back up and motor through the final 30 burpee pull-ups. That’s the part where you just shut your brain off and move as fast as humanly possible!

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
Four rounds for time of:
20/15 Calorie Assault Bike
60 Drag Rope Double-Unders or 80 Double-Unders

Rest until the running clock reaches 12:00, and then…

Four rounds for time of:
20/15 Calorie Row or Ski-Erg
20 Bench Press (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

Four rounds for time of:
400 Meter Run
20 Strict Handstand Push-Ups

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video on the false grip.
*If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1

Followed by. . .

For 2 minutes, complete one set of:
Strict Muscle-Up

x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.

Rest 2 minutes, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 4 reps (slow and controlled descent)
*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps

Engine Accessory Option
Five sets for max calories of:
7 Minutes of Assault Bike
Rest 3 Minutes

Goal should be 27-30% of the total calories you achieved on your 30 minute assault bike test each set
DO NOT SPRINT AND REST