November 15, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
90 Second Machine of Choice
20 Banded Good Mornings
100 Foot Suitcase Carry (each arm)
5 Kettlebell Windmills (each arm)

Followed by…

Two rounds with an empty bar of:
5 High Hang Snatch Grip High Pulls
5 High Hang Muscle Snatches
5 Behind the Neck Snatch Grip Presses
5 Overhead Squats

A.
Every 2 minutes, for 20 minutes (10 sets) of:
2 Hang Snatch + Snatch

Begin your first set at 60% of your 1-RM Snatch and build to Today’s Heavy

B.
Every minute, on the minute, for 8 minutes:
3-5 Wall Walks for SPEED and efficiency.

C.
Three rounds for time of:
20 Alternating Dumbbell Snatches (100/70 lbs)
9 Deficit Parallette Strict Hanstand Push-Ups (4″/2″)

Customizations:
Dumbbells – 20 reps at 70/50lbs OR 30 reps at 50/35lbs
Handstand Push-Ups – Non parallette deficit (4″/2″) or 12 strict with no deficit

TIME CAP = 12 MINUTES

Athlete Notes:
Today’s workout was taken straight from the Rogue Invitational. The dumbbell is very heavy and the skill quite difficult, so don’t be afraid to customize this workout in order to finish it under 12 minutes. The snatches should be at a weight that you can stay above the dumbbell and continuously put your hands back on it. If you’re having to step away after a couple reps, it’s probably too heavy. You don’t have to go unbroken, but we also don’t want each set of 20 taking 3 minutes. For the handstand push-ups the parallettes were set at a standard width for everyone. The base of the parallettes were about 6″ apart which meant it was very narrow. If you want to hit this as prescribed go for it, but we also don’t want you staring at the wall, so widen them out if you need to. These are a movement that almost everyone broke, so don’t be afraid to break early and often to avoid burnout. That first round is a bit of a trap, it all comes down to being consistent by round 3. If you blow up, it’s a long road back. Have some fun and compare your score to some of the best in the world!

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
For time and reps:
20/15 Calorie Ski Erg
50 Drag Rope Double Unders (75 regular)
Max Unbroken Bar Muscle Ups
Rest 90 seconds between sets and continue until you’ve accumulated 50 Bar Muscle Ups or SIX sets.

Row Option
Ten sets of:
500 Meter Row @ 5k pace minus :08+/500 meters
Rest 2 minutes between sets

Additional Work
Three sets of:
10-12 Wide Grip Lat Pulldowns (banded or on a cable machine if you have access)
10-12 Seated Horizontal Rows (banded or on a cable machine if you have access)
Rest 90 seconds between sets

Followed by…

Three sets of:
8-10 Single Arm Landmine Rows (each arm)
Rest as needed