March 16, 2021 – Invictus Athlete Program

Mobility, Activation & Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
T-Spine Opener x 60 seconds

A.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start at 60% and build to today’s heavy single.

C.
For time:
50/35 Calorie Row
25 GHD Sit-Ups or Toes-to-Bar
50 Thrusters (95/65 lbs)
25 GHD Sit-Ups or Toes-to-Bar
50/35 Calorie Row

Athlete Notes:
Lets bring the intensity in todays conditioning! This is a workout that will test midline strength as well as mental fortitude with the chunk of thrusters sandwiched in the workout.

This workout isn’t won or lost in the opening row, so hit the row at a moderate pace. From there, be smooth as you transition into your GHD Sit-Ups or Toes-to-Bar (athlete’s choice). If you are doing toes-to-bar, be mindful of your hands. If you feel like your hands are going to tear at any point then please cease the movement immediately. The thrusters is where we want you pushing the intensity. Placing that bar in a good rack position will be crucial since you are coming off a midline intensive exercise. Test yourself out here since we’ve been doing a LOT of thrusters this cycle. Trust in your ability to move the barbell well, breathe calmly throughout and manage short rest breaks. Know that the GHD Sit-Ups or Toes-to-Bar will be more challenging coming off the thrusters, so give yourself a few seconds to calm your breathing before starting the movement. Then it is full send on the final piece of the row!

D.
Three rounds of:
20 Seated Band-Resisted Rows
30 Band-Resisted Hammer Curls

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.

Engine Accessory Option
Six sets of:
30/20 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds”

Strongman Option
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest as needed

Followed by…

Two sets of:
100-Foot Overhead Yoke Carry
Rest as needed

Followed by…

Two sets of:
100-Foot Reverse Sled Drag
immediately followed by…
100-Foot Sled Push
Rest as needed

For all of today’s sessions, keep the loads moderate so that you can complete the entire set without stopping.

B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses

Compare your results to February 9, 2021.

Use a light sandbag – 65 lbs or so, and do not put the bag down in the six minutes. Here is a good video of how to perform this workout

.

C.
Two sets of:
150-Foot Bear-Hug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed

A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.