June 11, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
5 Minutes Nasal Breathing Only Walk or Jog and then …

Two sets of:
Hip Flexor Stretch x 45-60 seconds each side
Squat Rocks x 60 seconds
Medball Squeeze Hip Bridges x 10-12 reps
Banded Internal Hip Rotations x 5 reps per leg with a 3 second hold

A.
Every 90 seconds, for 15 minutes (10 sets of):
Power Snatch

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Five sets:
Back Squat x 4 reps @ 75-80%
Rest 2 minutes between sets

C.
Five sets of:
Deadlift x 4 reps @ 75-80%
*No touch and go.
Rest 2 minutes between sets

D.
Against a 4 minute clock, perform as many reps as possible of:
30/24 Calorie Echo/Assault Bike
30 Alternating Dumbbell Snatches (50/35lbs) OR Russian Kettlebell Swings (70/53lbs)
Max Toes to Bar in the remaining time.
Rest 90 seconds between sets and repeat for a total of THREE sets.

Athlete Training Notes
We’ve got some slightly longer interval work coming up today. Aim for about 90 seconds or less on the bike. After that we’re looking for unbroken on the dumbbell snatches or swings. That should leave you with about 60 seconds or possibly more to hit the toes to bar. For training purposes we want you transitioning quickly to the pull-up bar and hitting as big of a set as you can. Just like we mentioned yesterday, this is the time of year to test your limits. The 90 seconds is a short break but the goal here is consistency on each round for at least the bike and snatches. There will be a point where your grip and/or midline will start to fail you so expect a little dropoff there. Don’t take that part into consideration when we’re talking consistency. Start big on the first round and see if you can hold on. The consistent part needs to be the bike and snatches/swings.

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
Three sets of:
6-8 Right Leg Bulgarian Split Squats (each leg)
Rest 30 seconds
6-8 Landmine Single Leg Romanian Deadlifts (each leg)
Rest 1-2 minutes between sets

Followed by…

Three rounds of:
60 Second Wall Sit
30 Banded Hamstring Curls

Followed by…

Three to Four sets of:
20-30 Reverse Hypers @ 40+% of 1RM Back Squat
Rest as needed

*If no Reverse Hyper, then perform 20 Weighted GHD Hip Extensions instead.

Power Output
Six sets of:
60 Second Echo/Assault Bike OR Ski
Rest 3 minutes between sets

*This is about INTENSITY and POWER.

Machine Based Mixed Modal
Every 7 minute, for 28 minutes:
500 Meter Row
400 Meter Run
Max Meter Ski or Concept 2 Bike Erg in the remaining time.

*No rest between intervals. Goal is consistency across the four sets.

Zone 2 Running
Jog 2-3 miles at a zone 2 pace (no weight vest or ruck). If possible, try to prioritize softer surfaces over concrete.

Alternative – if you have an outdoor bike go for a 30-45 minute ride where your heart rate sits in that Zone 2 range.