March 13, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch

x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Hang Clean
5 Cleans

Six sets of:
Hang Clean + Front Squat + Clean @ 75-80%
Rest as needed

C.
Every 6 minutes, for 24 minutes (4 sets) for times:
30/22 Calories of Assault Bike
20 Alternating Pistols or 40 Air Squats
10 Muscle-Ups

Athlete Notes:

Go by feel today since most of you tackled 21.1 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today. If you want the intensity to be low then try all nasal breathing during the conditioning session (you may need to reduce the reps/calories if you opt for this). The conditioning is heavy on the legs (thankfully) but you should have at least 60 seconds of rest between sets. If you are worried about going over 5 minutes then reduce the reps or calories on the bike.

If you struggle with ankle mobility then spend some extra time working on your ankle range of motion as well as rolling out your calves from all the double-unders in 21.1. We want you sitting into a really good position on your pistols with feet staying flat on the ground so that requires good ankle mobility.

D.
Three sets of:
30 Seated Band-Resisted Rows @ 2011
25 GHD Sit-Ups or 25 Bicycle Crunches with 1-second pause at top of each
20 Stiff-Legged Deadlifts @ 20X1
15 Narrow-Stance Heels-Elevated Squats @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

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
Three sets of:
Max Unbroken Reps of Strict Supinated Grip Pull-Ups
Immediately followed by. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Rest 90 seconds and then. . .
Max Effort Chin-Over-Bar Hold
Immediately followed by. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Rest 2-3 minutes

Running Endurance Option

Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace”

Rowing Endurance Option
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.