March 30, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

A.
Three sets of:
Wide-Grip Strict Pull-Ups x 5 reps @ 2110
Strict Pull-Ups x 5 reps @ 2110
Supinated-Grip Strict Pull-Ups x 5 reps @ 2110
Strict Ring Pull-Ups x 5 reps @ 2110
Rest 3 minutes

Rest as little as possible between movements.

B.
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Devil’s Presses (50/35 lbs) in remaining time

Rest 2 minutes, and repeat for a total of two sets.

Rest until the running clock reaches 15:00, and then…

Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time

Rest 2 minutes, and repeat for a total of two sets.

Rest until the running clock reaches 30:00, and then…

Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Followed by. . .

Five rounds of:
15 Double Kettlebell Bent-Over Rows
30 Band-Resisted Lat Pulldowns

Athlete Notes:
You will start off with some pull up work today, one of our favorite movements. Be strict with your pulling position and work on staying in a hollow position as you pull, initiating the movement with the scaps and keeping your shoulders as far away from your ears as possible throughout the duration of the movement.

Max reps conditioning today, so assess how your body is feeling (especially if you hit 21.3 & 21.4 yesterday) and just gauge the intensity off of what your body tells you. If that means keeping your heart rate at 70-75% of your max, then move methodically through the workout. If you want to hit this with intensity, push the bike at a steady but aggressive pace that will allow you to get off and go immediately into your movement. Remember … transition week, so go by feel. 🙂

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
Three sets for max calories of:
60 seconds of Assault Bike
Rest 60 seconds

Rest 3 minutes after the third set and repeat a total of three times (9 working sets – total of 27 minutes for the workout).

Strongman Option
A.
Three sets for max weight of:
10 Anderson Squats + 100-Foot Yoke Carry
Rest as needed

Take short, quick steps keeping your hips square and legs slightly bent.

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

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 Bearhug 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.