May 22, 2021 – Invictus Athlete Program

Primary Training Session

Mobility & Activation
Spend 5 minutes rolling out and then let’s get moving!

Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows

x 10 reps
Bicep Curl + Push x 10 reps

Warm-Up Flow
For time:
1000 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
“Snatched by Awful Annie”
For time:
50-40-30-20-10 (100-80-60-40-20 Double Unders)
Drag Rope Double Unders
GHD Sit-Up
5-4-3-2-1
Snatch (225/155lbs.)

Load should not exceed 85% of 1-RM Snatch
GHD Sit-Ups: PLEASE NOTE, if you are not accustomed to high volume GHD Sit-Ups then please reduce reps or switch to anchored sit-ups.

Rest until fully recovered, and then…

Ten rounds for time of:
50-Foot Handstand Walk
1 Legless Rope Climb

*Time Cap = 11:00

B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Athlete Notes:
Volume is the word of the day. Today we have one of the more creative and high level workouts that you will do. Drag rope, ghd sit ups, heavy snatches, legless rope climbs and handstand walking are really going to test how proficient you are and if you have really dialed in technique. Be prepared that the pairings of these movements do not compliment each other in a way that is going to make you feel great going from station to station. Think about the workout and where you can push yourself and where you are going to need a little more time. It is good to go in with a loose plan and then adjust. Strategies will vary based on your personal strength and skill level. If you have not done the GHDs that we have had lately, please reduce the reps to a manageable volume.

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.

Strongman Option
For time:
21-15-9-6-3 reps of:
Strict Pull-Up
*Perform, 100 foot Farmers Walk (32/24kg) between sets (400 foot total)

Running Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of November 30, 2020.

Rowing Endurance Option
Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes