May 11, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
DROM Series x 4-6 reps per drill

followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Warm-Up Flow
Five rounds at increasing intensity of:
30 Double-Unders
10 Barbell Thrusters (20/15 kg)
5 Wall Walks

A.
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 90%

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

C.
Complete as many rounds as possible in 12 minutes of:
1 Squat Clean (225/155 lbs)
1 Muscle-Up
2 Squat Cleans
2 Muscle-Ups
3 Squat Cleans
3 Muscle-Ups
4 Squat Cleans
4 Muscle-Ups
5 Squat Cleans
5 Muscle-Ups

After finishing the round of 5, start over at 1 and work through the ladder again.

*Load should not exceed 80% of 1-RM Clean

Athlete Notes:
After a few weeks of lifting heavy in a metcon you should be getting a good feel for how you can pace workouts like this. The weight should be a weight that everyone can perform with at moderately paced singles at the minimum. Decide your pace and settle in for the first 8-9 minutes. This a workout that you do not want to blow out early and then have to struggle with failing or bad form due to fatigue. It should not be until around minute 10 that you really start to fight for reps.

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 30 seconds
10 Calorie Assault Bike
Rest 60 seconds”

Strongman Option

A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

B.
Two sets of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

immediately followed by. . .

Sled Push x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)
Rest 5 minutes

C.
Three sets of:
100-Foot Hand Over Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds

D.
Two sets of:
200 Meter Sled Sprint
Immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

The 200m is a full blown sprint. DO NOT PACE IT!