June 5, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 6-8 minutes rotating through the following drills:
Band Distracted Pec Stretch
Band Distracted Hamstring Floss
T-Spine Hold on Foam Roller

and finish with …

Banded Fire Hydrants x 10 reps + 20 second iso hold
Banded Clam Shells x 10 reps + 20 second iso hold
Banded Hip Bridge x 10 reps + 20 second iso hold

Warm-Up Flow
At increasing intensity:
1200 Meter Run (Assault Runner if possible)
60/45 Calorie Assault Bike
500 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 18 minutes (9 sets):
Power Clean & Jerk x 1.1.1
(make the final three sets HEAVY)

B.
Five sets of:
Clean Lift-Off + Panda Pull

+ Clean
Rest as needed

C.
Three rounds for time of:
21 Chest-to-Bar Pull-Ups
15 Deadlifts (185/125 lbs)
9 Box Jump Overs (30″/24″)

Rest 5 minutes, and then. . .

For time:
30 Burpee Box Jump Overs (24″/20″)
30 Deadlifts (315/225 lbs)
30 Bar-Facing Burpees

Athlete Notes:
Today’s workout is going to be a fun way to end the week. Decide where you think you are going to struggle and then figure out a plan on how you can help yourself. Many people are going to want to go slower on the high burpee box jumps. A lot of that will be due to just trying to jump up high. If that is you, consider breaking the deadlift once for a couple seconds so you feel stronger jumping over the box. If you feel good about the box jump-overs, push your paces throughout! On the second portion, you’ll be rested, so slam through the burpees and maintain a good focus on mechanics with the deadlifts.

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.

Strongman Option
Four sets of:
30 second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

Running Endurance Option
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.

Rowing Endurance Option
Three sets for distances of:
3 Minutes of Rowing @ 20 s/m
3 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 3 minutes