June 8, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6′ high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction

x 5-8 reps
Floor Slides x 10 reps

A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 5 reps @ 70-75%
*Set 5: 5 reps @ 70-75%
*Set 6: 5 reps @ 70-75%
*Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.

C.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

D.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calorie Bike Erg or Row
Thrusters*

*Set 1: 27 reps @ 95/65 lbs
*Set 2: 21 reps @ 115/75 lbs
*Set 3: 15 reps @ 135/95 lbs
*Set 4: 9 reps @ 165/115 lbs

Rest 3 minutes, and when the running clock reaches 15:00…

For time:
30/22 Calories of Assault Bike
20 Burpee Pull-Ups
15 Ring Muscle-Ups

Athlete Notes:

Previous weeks have gotten you familiar with heavy thrusters under fatigue. Similar to our notes in the past, test yourself! If you feel confident in your ability to move through the thrusters, push hard through the bike and trust your fitness.

The second conditioning portion is a good chance to push your gymnastics skills. If you feel comfortable with your muscle-ups, push hard on the burpee pull-ups! If you are concerned about the muscle-ups, you may need to push the bike, maintain a steady pace on the burpee pull-ups, and then hit consistent sets on your muscle-ups.

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.

Aerobic/Gymnastics Accessory Option

A.
Against a 2-minute running clock:
21 GHD Sit Ups
15/10 Calories of Bike Erg or Row
Max Reps of Bar Muscle-Ups

Rest 90 seconds and repeat for a total of SEVEN sets.

B.
For time:
400 Meter Farmer’s Carry (32/24 kg) or Sandbag Bear-Hug Carry (150/100 lbs)

Strongman Option
Three sets of:
4 Minutes of Forward Sled Drag
Rest 20 seconds
60 Seconds of Backward Sled Drag
Rest 20 seconds

Loading on the sled: (135/105 lbs)