March 23, 2022 – Invictus Athlete Program

Primary Training Session

Get Moving || Warm-Up
Every 3 minutes, for 12 minutes (4 sets) of:

Sets 1-2:
15/10 Calorie Assault Bike
100 Foot Light/Moderate Weight Sandbag Carry
30 Second Wall Sit

Sets 3-4:
15/10 Calorie Assault Bike
10 Sandbag Squats
10-15 Toes to Rings

A.
Back Squat
Set 1 – 8 reps @ 65-70%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 4 reps @ 90%
Rest 2 minutes between sets

B.
For time:
30 Dumbbell Push Press (50/35lbs)
75 Double Unders
15 Dumbbell Hang Clusters (50/35lbs)
75 Double Unders
30 Dumbbell Deadlifts
75 Double Unders
15 Dumbbell Hang Clusters (50/35lbs)
75 Double Unders
30 Dumbbell Push Press (50/35lbs)

C.
Complete at 80% intensity …
Five rounds of:
10 Bar-Facing Burpees
120-Foot Shuttle Run (30 Foot Increments)
10 Hang Squat Snatches (35-45% of 1-RM Snatch)
120-Foot Shuttle Run (30 Foot Increments)

There are two purposes to this:
1. Practice precise movement while controlling your breathe
2. Practice moving at a steady pace and picking the barbell up right away

D.
Four rounds, not for time, of:
50-Foot Front Rack Kettlebell Lunge
15-20 Reverse Hypers @ 50% of 1-RM Deadlift

E.
Four sets of:
Hanging L-Sit Hold x Max Time
Knee Plank x 90-120 seconds
Rest as needed

F.
Three sets of:
Dumbbell Farmer Carry x 60 seconds
Rest as needed

Max Weight

Athlete Notes:
Shoulder endurance is the name of the game for today’s workout. How well can you relax on the double unders to keep your arms from blowing up? Your goal should be fast and unbroken reps on the dumbbells. Find a good rhythm to both breathe and move with. On the double unders, don’t plan to break, but if you trip then shake your arms out and go right back at it!

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.

Concept 2 Bike Endurance Option
Nine sets of:
60 seconds at 115% of 20 minute Watt
60 seconds at 90% of 20 minute Watt
60 seconds at 60-70% of 20 minute Watt
30 second rest

Running Endurance Option

Ten rounds for completion of:
Run 200 meters at 400 meter pace + :02-:04/400 meters
Walk 200 meters*

*This is your recovery, walk only slow enough to continuously repeat the 200 meter efforts.