May 29, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side

and then …

Two-Three sets of:
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Prone Walkouts x 5 reps

Warm-Up Flow
For activation with increasing intensity:
1000 Meter Run (Assault Runner if possible)
50/35 Calories of Assault Bike
500 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.
For time:
21 Ground to Overhead (185/125 lbs)
21 Muscle-Ups

Time Cap: 8 minutes

Rest 12 minutes, and when the running clock reaches 20:00…

“Granite Games – Thruster Run 3.0 🔥”
18 Dumbbell Thrusters (70/50 lbs)
200 Meter Run
15 Dumbbell Thrusters
200 Meter Run
12 Dumbbell Thrusters
200 Meter Run
9 Dumbbell Thrusters
200 Meter Run
6 Dumbbell Thrusters
200 Meter Run
3 Dumbbell Thrusters

Time Cap: 12 minutes

Athlete Notes:
Use the aerobic primer as a good opportunity to break a sweat and lean into the intensity of the coming session. The first portion of the conditioning is going to require your focus and discipline to stay on the barbell with good efficient technique on the ground to overhead so that you can move confidently into the muscle-ups knowing that you will be able to perform well. Don’t take reckless chances in the first 15 or so muscle-ups, but as you approach the end of your 21 muscle-ups, trust your training and see if you can grind out the last few reps and stop the clock. You’ll get a good long rest before you have to tackle the Granite Games Thruster Run 3.0…but you’ll appreciate that rest once you start moving the 70/50 lb dumbbells. Those dumbbells are going to feel heavy, but if you can really push the rounds of 18 and 15 reps, then you are already over halfway done. Many people will ignore the running as the priority, but there is a lot of time to be made up there. This has 1000 meters of running, which means you can easily lose a whole 1-2 minutes just by pacing too conservatively. Especially after the set of the 15 thrusters, you need to start pushing the pace of the runs and trusting your ability to knock out the smaller sets of thrusters.

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
10 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry (200/150lb.)
10 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry
10 Strict Pull-Ups
100-Foot Sandbag Bear Hug Carry

Followed by. . .

30 Strict Pull-Ups
300-Foot Sandbag Carry

Running Endurance Option
For distance:
30-40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Endurance Option
“5K Row”
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of December 7, 2020, please compare your results to then!