July 5, 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 4 minutes:
2-4 PERFECT Bar Muscle-Ups

Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Legless Rope Climb + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
3-6 Strict Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps

C.
Every 2 minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

D,
For time:
50/35 Calories of Assault Bike
50 Ground to Overhead (75/55 lbs)

Athlete Notes:
Do you feel the need? The need for SPEED? That’s what we’re looking for today. How fast can you hammer out those assault bike calories and still hang on to the barbell? If you consider yourself a strong athlete with hinging movements, we find it helpful to have a grip that is slightly narrower than your “snatch” grip yet slightly wider than your “clean” grip. It can almost help you to essentially kettlebell swing the 75/55 lb barbell up overhead (think Dan Bailey at the 2015 regionals). If barbell cycling is not your forte here, we want to challenge you to hold on as long as possible…see if you can surprise yourself!

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

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8-10 Double Kettlebell Deadlifts (heavy)
Minute 2 – 30 Prone Lying Banded Hamstring Curls @ 10X0
Minute 3 – 8 Ab-Wheel Rollouts @ 2121
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank

Running Endurance Option
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k pace from last week and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option

For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.