June 11, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up

Three rounds, not for time, of:
200 Meter Run
10 Burpee Broad Jumps
20 Air Squats

Followed by…

Three rounds not for time, of:
200 Meter Run
5 Wall Walks
10 Alternating Single Leg Squats (total)

A.
Bar Muscle Up Skill Development
Two sets of:
Supine Overhead Plate Lift x 8-10 reps @ 1111 tempo

Followed by…

Two sets of:
Target Reach Swings x 4-6 reps

Followed by…

Two sets of:
Swinging Knees-to-Bar x 4-6 reps

Followed by…

Two sets of:

Bar Muscle Up Drops x 2-3 reps

Followed by…

OPTIONAL
Two to three sets of:
4-6 Bar Muscle Ups

B.
For time:
300-Foot Shuttle Run (50 foot increments)
16 Snatches (175/120lbs OR 70%)
36 Chest-to-Bar Pull-ups
400-Foot Shuttle Run (50 foot increments)
36 Chest-to-Bar Pull-ups
16 Snatches (175/120lbs OR 70%)
300-Foot Shuttle Run (50 foot increments)
TIME CAP = 10 MINUTES

Rest until the running clock hits 15:00, then…

150-Foot Shuttle Run (25 foot increments)
8 Snatches (135/95lbs OR 60%)
18 Chest-to-Bar Pull-ups
200-Foot Shuttle Run (25 foot increments)
18 Chest-to-Bar Pull-ups
8 Snatches (135/95lbs OR 60%)
150-Foot Shuttle Run (25 foot increments)

C.
Four sets of:
1-1-2 Incline Dumbbell Bench Press x 10 Reps
Rest 90 seconds between sets

D.
Three sets of:
12-15 Single Arm Dumbbell Push Press (each arm)
followed by…
12-15 Gorilla Rows (each arm)
Rest as needed

Athlete Notes:
We’ve got a couple intervals headed your way to finish the week out strong. That volume is going to sneak up on you real quick. For the first section, this is the Granite Games workout “Speed Chipper”. Consistent running, fast singles on the snatches, and 2-3 sets on the chest-to-bars with short rest is going to be the ticket! For the sake of intensity and training, please follow the advised percentages, and drop the chest to bar volume if the 36 reps is going to take you more than 3-4 sets to achieve. Then, since we’re so nice, we’re giving you an opportunity to go faster and heavier for another segment. After the 10 minute time cap on the first portion, you’ll get a sprint version of the workout, and even a little lighter. We’ve cut all the distances and reps in half and lowered the weight on the snatch because we want to see you really push when you’re already fatigued. The shuttle runs need to be fast, the barbell needs to be faster, and those chest-to-bars should be fastest. Can you go unbroken on the barbell and push for 1-2 sets on the chest-to-bars? Push hard and finish your week strong!

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.

Concept 2 Bike Option
Three, for max meters, of:
5 Minute C2 Bike @ 90-100 RPMs
5 Minute C2 Bike @ 80-85 RPMs
Rest 2-3 minutes