May 28, 2021 – Invictus Athlete Program

Primary Training Session

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 5 minutes:
2 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Unbroken Power Cleans (135-155/95-105 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 7 minutes again.

IF YOU ARE NOT PROFICIENT WITH ROPE CLIMBS please skip the rope climbs in this portion and instead incorporate the Gymnastics Skills Accessory Work below.

A.
Take 12-15 minutes to build to today’s 1-RM Power Snatch

Followed by…

Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight

B.
Three sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
60 Double-Unders
Rest 90 seconds

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 3 minutes between sets

D.
For time:
60 Chest-to-Bar Pull-Ups
30 Burpee Box Overs (46″/42″) or (30″/24″ Burpee Box Jump-Overs)

Athlete Notes:
Today’s skill primer gives you a chance to push your pace. These are short little work segments, but the goal is to find optimal efficiency in this sprint work. Opt for “”fast”” burpees; don’t step back and up or linger on the ground, instead know that you can slam through 12 and still be prepared to move.

You have two fun conditioning pieces today. The overhead squats, hang snatches and double-unders should be sprint intervals. When it’s time to work, aim for unbroken and aggressive…then rest and try to repeat the effort. The second session is a straight sprint chipper. The chest to bar pull ups require a level of proficiency and you can definitely gain/lose time depending on your current lev, el of proficiency. However, the burpee box overs will go to whoever pushes hardest and wants it more – nothing technical there, just hard work. Cut out extra steps on the other side of the box and focus on immediately getting your chest back down to the ground and up to start the next rep. If you’re performing the burpee box JUMP overs, then you will need to find a smooth, consistent pace for the 30 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.

Strength Accessory Option
A.
Three sets of:
Dumbbell Z-Press x 12 reps @ 2111
Rest 45 seconds
Split Stance Dumbbell Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds

B.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Gymnastics Skills Accessory Option

Rope Climb Progressions –

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps (2 reps each hand) + Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)

Followed by. . .

One set of complex:
L-Hang on Rope x 30 seconds + Rope Hang Knees-To-Armpits x 15 reps
*Your grip will most likely be fatigued at this point, so break this up as necessary.

Additional information and tutorials –

Rope Foot Hold Tutorial

Engine Accessory Option
Twenty sets for calories of:
30 seconds of Assault Bike @ 10 minute Pace + 10 RPM*
Rest 30 seconds

*If you averaged 70 RPM on your AB-10 Time Trial, today’s intervals will be performed at 80 RPM.