March 22, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm)

*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritise movement quality and focus on breathing.

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:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

B.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed

Build over the course of the five sets.

Followed by. . .

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C.
Complete sets of 10, 8, 6, 4 and 2 reps of:
Power Snatch
Rest 60 seconds between sets

Select a load that can be cycled touch and go, building to a heavy double.

D.
Complete as many rounds and reps as possible in 15 minutes of:
9 Box Jump Overs (24″/20″)
15 Toes to Bar or GHD Sit-Ups
21/15 Calories of Ski-Erg or Rowing

Athlete Notes:
Some of you may opt to repeat 21.2. If that is the case, please make that your focus for the day.

You all are continuing to build in your snatch volume at different loads. Choose what is best for you to work on with weight. If you are still working on the technique of cycling a barbell then stay lighter and focus on movement mechanics. If you are confident with your technique, then have some fun and see what weight you can put up.

Today’s workout is a good chance to get yourself moving consistently for 15 minutes. The goal is to work through the box jumps and toes to bar smoothly without rest. Your speed on the entire workout should come down to how fast you ski or row. If you are confident on toes to bar and can perform them when fatigued, push the machines. If you struggle with toes to bar then go a little easier on the machines so you can keep taking shots at big sets on toes to bar.

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 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 3 – 60 seconds of Strict Pull-Ups (for max reps)
Station 4 – 10 Ab-Wheel Rollouts @ 3021
Station 5 – 10 Hanging Med-Ball Hamstring Curls @ 3111
Station 6 – 60 seconds of Front-Leaning Rest on Rings

Engine Accessory Option
Against a 2:30 running clock…
30/22 Calories of Assault Bike
Max Reps of Air Squats in the remaining time
Rest 90 seconds and repeat for a total of EIGHT (8) sets.

Running Endurance Option
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes

This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Rowing Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters

Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.