May 4, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

Followed by…

Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed

A.
Every 2 minutes, for 16 minutes (10 sets) of:
Push Press
Set 1 – 5 reps @ 50%
Set 2 – 3 reps @ 60%
Set 3 – 3 reps @ 70%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Sets 6-8 – 1 rep @ 85%+

Followed by..

Go back down to 50% of 1-RM Jerk and build to today’s heavy

B.
Every 3 minutes, for 12 minutes (4 sets):
20/15 Calorie Row or Bike Erg or Ski
20 Chest to Bar Pull Ups
10 Shoulder to Overhead (165/115 lbs)

When the clock reaches 15:00 complete …

Three rounds for time of:
20/15 Calorie Row or Bike Erg or Ski
10 Single Arm Dumbbell Shoulder to Overhead (80/60 lbs) (5 each arm)

C.
Every minute, on the minute, for 10 minutes (5 set) of:
Station 1: Supinated Grip Strict Pull-Ups x 3 reps
Station 2: Dumbbell Incline Bench Press x 6-8 reps

D.
Three sets of:
Bamboo Bench Press x 20 reps
Rest as needed
60 Seconds of Ring Rows @ 2121
Rest as needed

Athlete Notes:

Work fast, rest faster, repeat. That’s the name of the game for today’s workout. Your goal should be to have at least 30-45 seconds of rest after each of the 4 sets that go every 3 minutes. If you’re not getting that, consider lowering some calories, reps, or the loading in order to move faster. When you get to that second portion it’s going to be all about hammering the row. The pressing isn’t enough reps to be able to throw you off your row pace so we want to see you hitting some high calories/hour. Hang on to that dumbbell but be safe when transitioning from hand to hand.

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.

Mixed Modal Option
Every 5 minutes, for 20 minutes (4 sets of):
21 Calorie Ski or Row
18 Burpee Box Jumps (24/20″)
15 Calorie Ski or Row
12 Burpee Box Jumps (24/20″)
9 Calorie Ski or Row
6 Burpee Box Jumps (24/20″)