May 10, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.

Snatch Warm-Up

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 2 Snatch Balances

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Should be using heavier or the same loads as last week.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

D.
Seven rounds for time of:
15/10 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)

Athlete Notes:
Monday is always a good day to lift some heavy weight. Make your goal to hit the reps and percentages written, but if you are feeling hot when you are up around 95% on your back squat and know that you can absolutely PR then do not stop yourself! Just make sure to take a video so we can celebrate with you.

After your back squats you will have your metcon which is going to get spicy. Pick which stations you are going to push. It would be nice to push the entire thing, but pick one or two key places that you are going to do really well at. That could be holding a certain pace on the bike or wasting no time on transitions. Make a guideline for yourself and practice discipline.

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 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @ 4141
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Death March x 12 reps @ 3011
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Engine Accessory Option
Every 3 minutes, for 24 minutes (8 sets) for times:
15/12 Calorie Row
12 Dumbbell Box Step Ups (50/35 lbs to 24″/20″)
9 Burpees Over the Erg

Running Endurance Option
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Rowing Endurance Option
Twelve sets for times of:
Row 400 Meters @ 90+% of 500m PR pace
Rest 2 minutes

Push these sets as hard as you can while maintaining consistent splits. Note times for each of the twelve sets, and note any significant drop-offs and how you felt going into that set.