June 11, 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 Bar 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)
15 Bar-Facing Burpees
5 Rope Climbs

A.
Build to today’s heavy…
Hang Snatch + Snatch

Followed by…

Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80-85%

B.
Four sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
6 Ring Muscle-Ups
Rest 90 seconds

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4 – 10 reps @ 75%
Rest 3 minutes between sets

D.
Granite Games Semifinals Event:
“Earn It”
50-Foot Handstand Walk
40/30 Calorie Ski Erg (or Row)
30 Handstand Push-Ups to 6″/4.5″ Deficit
40/30 Calorie Ski Erg (or Row)
50-Foot Handstand Walk

Time Cap: 8 Minutes

Athlete Notes:
Speed intervals! This is a progression from last week, so look to that performance for guidance as to how quickly you should be able to push on the triplet intervals. The goal is fast and unbroken!

After your back squats you’ll have a chance to test the Granite Games event “Earn It.” This is a quick burner that will test your overhead strength endurance. For most athletes, the handstand push-ups will be the separator. If you know that strict handstand push ups are going to be tough for you then pace the first half, but if you are a gymnastic ninja then this is a 90%+ effort the entire time. Make the handstand push-ups the focal point of your workout, and on the back half of it give everything you have to the ski erg and trust your ability to handstand walk under fatigue.

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
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
Frog Pumps x 15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)

C.
Four rounds for quality of:
20 Dumbbell Floor Presses
20 Banded Good Mornings

Gymnastics Skills Accessory Option
Rope Climb Progressions –

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 3-5 reps (right arm)
Interval 2 – Rope Climb x 1 rep
Interval 3 – Rope Pull-Up Taps x 3-5 reps (left arm)
Interval 4 – Rope Climb x 1 rep

Additional information and tutorials –

Rope Foot Hold Tutorial

Engine Accessory Option

Twelve sets of:
60 seconds of Assault Bike @ 10 minute Pace + 3-5 RPM
Rest 30 seconds

If you averaged 70 RPM on your 10-minute capacity test, today’s intervals will be performed at 73-75 RPM