May 17, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility

(30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Build from approximately 60% 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.
In 20 minutes, build to a 3-RM Back Squat

D.
Every 2 minutes, for 36 minutes (6 sets):
Interval 1: 35/25 Calorie Row
Interval 2: 10 Burpee Box Jump-Overs (24/20″) + 6-8 Bar Muscle-Ups
Interval 3: 60 Double-Unders + 12 Front-Racked Reverse Lunges (135/95 lbs)

Athlete Notes:
Here comes a big Monday! We have three things to perform well on today so if one thing is not feeling 100% then do not stress over it. Move on and pick something to be successful at and start the week off right. Some of you may need/want to modify each station in the EMOM. These are long stations so modify, if needed, in order to get some rest. Below are the guidelines for the longest your times should be on the first round or two. If you know you will start off slower than what is listed, please modify in order to set yourself up to be challenged, but finish.
Station 1: 1:45 or less
Station 2: 1:30 or less
Station 3: 1:30 or less

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 – Farmer’s Carry x 60 seconds
Station 2 – Diamond Push-Ups x 15 reps @ 1111
Station 3 – Hanging Knee Raises x 15 reps @ 2111
Station 4 – Goblet Squats x 20 reps @ 20X0
Station 5 – Zottman Curls x 12 reps @ 3011
Station 6 – Hollow or Dead Bug Hold x 45-60 seconds

Engine Accessory Option
For max calories:
20 Minutes of Assault Bike*

*Every 2 minutes, including at 3,2,1,GO!, complete 15 GHD Sit-Ups

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

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.

Compare results to the week of December 14, 2020.

Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

Compare results to the week of November 16, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%