November 8, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
15/10 Calorie Row or Bike
10-15 Med Ball Soccer Tosses against wall
10-15 Wall Ball Shots
5-7 Overhead Medball Lunge each leg
10-15 Push Ups

A.
Three sets of:
3-Position Snatch @ 50% of 1-RM
(High Hang, Hang, Hang Below the knee)
Rest as needed

Followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
3 Pause Power Snatch @ 55-65%
(Pause the knee each rep for a full second)

Followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
Power Snatch + Snatch @ 75-85%

Followed by…

Every minute, on the minute, for 5 minutes:
5 Snatches @ 60%
Perform these touch and go and focus on smooth lifts

B.
Three sets for times of:
30/20 Calorie Row
9 Muscle Ups
20/15 Calorie Row
6 Muscle Ups
10 Calorie Row
3 Muscle Ups
Rest 90 seconds between sets

Total calories each set will be 60/45. You may count roll overs to keep math simple and not lose time resetting the monitor.

C.
Four rounds for quality of:
Sandbag Hug Goodmornings x 5-6 reps @ 2222 tempo
Rest as needed
Chinese Plank x 60-120 seconds
Rest as needed

Athlete Notes:
We have a lot of pulling in todays workout. We want to see how well you can accumulate volume on the muscle ups once you’re fatigued. Your goal should be to hit all sets as evenly as possible, use the short recovery to shake your arms out and then get back after it. For the first row we’re looking around 70-90 seconds. Then you’ll jump up and hit the muscle ups in 1-2 sets max, if you have to perform more than that, drop the number down to a range that you could do in the 1-2 sets. Back to the row where including transition we’re looking for about 60 seconds total. You’ll jump back up on the rings which should be an unbroken set. Back to the rower for the final 30 seconds including your transition times, and then one more set of 3 to finish out the muscle ups. Quick transitions, learn how to get the rower moving while you’re getting on. Don’t waste time strapping in for the second and third rows. Make sure you jump right up on those rings and see what you’re capable of when you’re tired.

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 times:
50/35 Calorie Bike Erg or 40/20 Calorie Assault/Echo Bike
50 Foot Rope Sled Pull
50 Foot Reverse Drag
50 Foot Rope Sled Pull
50 Foot Reverse Drag

Rest 3 minutes and repeat for FIVE total sets.

Row Option
Eight sets of:
90 Second Row for MAX Calories
Rest 2:00 between sets

Additional Work
Three sets of:
Single Leg Glute Bridge x 60 seconds each leg
Rest as needed

You do not need to be moving this entire time. Go at the tempo you need and hold at the top as much as you want. The main focus is glute contraction.