March 15, 2021 – Invictus Athlete Program

Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell

x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

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

Followed by…

One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)

B.
Four sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes

C.
For times:
20 Snatches (135/95 lbs)

Rest until the running clock reaches 4:00, and then…

15 Snatches (165/115 lbs)

Rest until the running clock reaches 7:00, and then…

10 Snatches (185/125 lbs)

Rest until the running clock reaches 9:00, and then…

5 Snatches (225/155 lbs)

Loading should not exceed 80% of your 1-RM Snatch.

D.
Complete as many rounds and reps as possible in 15 minutes of:
4 Alternating Single-Arm Devil’s Press (50/35 lbs)
8 Single Dumbbell Box Step-Ups (50/35 lbs to 24″/20″)
12 Chest-to-Bar Pull-ups
24 Air-Squats

Athlete Notes:
Some of you may opt to repeat 21.1. If that is the case then please make that your focus for the day.

You all are continuing to build in your snatch volume at different loads. Please record your time for each block of snatches and make note of the best, most efficient way, to cycle the different weights. Your 135/95 lbs cycling will be much different than your 225/155 lbs cycling. Please adjust the load if any of the weights are above 80% of your 1-RM.

Movements that may come up in 21.2 will be featured this week as in the case of this 15 minute AMRAP. The AMRAP starts with single arm devil’s press so alternate arms each rep and be quick with this movement! Figure out the best positioning your feet should kick up to and the best way to drive the dumbbell overhead. Do you prefer to move the dumbbell overhead like a swing, like a dumbbell snatch or a blend or both? Test it out today to see what you like the best. You get to use a single dumbbell for the box step-overs. Please try out different ways to hold the dumbbell (farmers carry, resting on the shoulder, resting behind the neck) to see which position feels the best for movement efficiency. Stay smooth on the chest-to-bar pull-ups and if you feel like your hands may be close to tearing, sub in ring-rows instead! We do not want you tearing your hands! Please hold yourself to a high standard on the air squats. Move quickly but make sure you are hitting extension at the top of each rep.

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 Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 30 Russian Kettlebell Swings
Station 2 – 15 Strict Handstand Push-Ups or Strict Presses @ 2011
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 15 Goblet Squats @ 22X0
Station 5 – 30 second Suitcase Carry (each side)
Station 6 – 10 Dumbbell Lateral Raises @ 2011 + 30 Second ISO Hold at top

Engine Accessory Option
Ten sets for times of:
20/15 Calorie Assault Bike
12 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.