November 8, 2021 – Invictus Athlete Program

Primary Training Session

Movement Primer

Three rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
20 Alternating Lateral Lunges
15 Medball Bearhug Good Mornings
10 Medball Bearhug Squats
5 Box Jump Step Downs (prioritize landing tall over using a tall box)

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

*Sets 1-3 @ 85% of 1-RM Snatch
*Sets 4-5 @ 90% of 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 4 minutes, for 20 minutes (5 sets) for times of:
300/250 Meter Row
25-Foot Handstand Walk
10 Burpees Over the Erg
25-Foot Handstand Walk

D.
Every 90 seconds, for 18 minutes (3 sets of):
Station 1 – Landmine Squat x 10 reps @ 30X1
Station 2 – Assisted Strict Pull-Ups x 20-25 reps @ 20X0
(you can either use a banded set-up, or use your back squat barbell and assist by using your legs to provide additional support)
Station 3 – Banded Hamstring Curls x 20 reps
Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011

E.
Three sets of:
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30-45 seconds

Athlete Notes:
Now that we got your Monday conditioning fix out of the way, it’s time to buckle back down on getting stronger. Focus on today’s lifting, trust in the process, and know that even if it “feels heavy” or “didn’t feel great” today, that you’re still getting stronger! The only way to do it is to focus and ensure that you’re putting all the proper energy into this session. Not only that, but make sure that your calorie consumption and recovery is on point too! Eat big, sleep lots, and make gains!

Strength Accessory Option
Complete a steady pace for 45-50 minutes:

Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

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 May 29, 2021, please compare your results to then!