May 19, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end: https://www.youtube.com/watch?v=2av_qXinO78)

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Back Squat x 1 rep

Start at 65-70% and build across the 10 sets.

Compare your results to April 7, 2021.

B.
Take 15-20 minutes to build to today’s 1-RM Jerk

C.
For max reps:
30 seconds of Shoulder to Overhead (205/145 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (185/135 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (165/125 lbs)

Suggested loading:
30 seconds of Shoulder to Overhead @ 70%
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 60%
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 50%

D.
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (30/20 lb ball to 10′)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

10/7 Rope Climbs

Compare to April 14, 2021.

Athlete Notes:
We’ve got a challenging, but fun, conditioning session today! Please view each workout as its own event; so push the pace on each. Like yesterdays note mentioned, please completed todays session the same way you completed it back on April 14, 2021 so you can accurately measure progress.

DL/MU – The deadlifts are at a moderate weight but most of you who pull well should be able to cycle through the 14 reps fairly comfortably. Are you someone who does better doing bigger sets because you can use the speed on the descent to your advantage? Or are you someone who does better with smaller sets where you can drop the bar from the top? If you don’t know which technique you like best then use today to figure it out. Please adjust the weight if this is more than 70% of your 1-RM. Each athlete must assess how comfortable they are with muscle-ups, but we’d like to see people taking a little more risk and aiming for big sets on their muscle-ups today.

BBJO/WB – The goal is to keep your wall ball shots unbroken!! They don’t need to be blazing fast, but work to keep them unbroken. Relax the shoulders a bit and focus on a strong down/up cadence. Stick with a smooth transition into your box-facing burpee box jump-overs and keep these at a steady pace. Smooth is fast here. This will hurt going unbroken but embrace it!

Rope Climbs – Please check out this article to ensure you are clamping well for your climbs. With higher rep rope climbs you will need to ensure your feet are clamped securely so that you can ‘rest’ your arms mid climb.

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.

Aerobic/Gymnastics Accessory Option
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
20 Strict Handstand Push-Ups
20 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
100 Double-Unders
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes

Compare to April 7, 2021.

Running Endurance Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

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%