October 19, 2020 – Invictus Athlete Program

Primary Session
Movement Primer
Every 3 minutes, for 15 minutes (5 sets):
5 Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.
Every 90 seconds, for 12 minutes (8 sets):
1 Snatch Pull + 2 Hang Snatches
(perform a snatch pull, then, perform 2 hang snatches; for the hang snatches, lower the bar to just above the knee)

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
*Sets 7-8 = @ 80% of 1-RM Snatch

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

D.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

Followed by. . .

Two sets of:
50 Banded Hamstring Curls
30 Banded Good Mornings
Rest 60 seconds

Keep a steady pace with a light band

E.
For time:
7/5 Legless Rope Climbs or 30/20 Strict Pull-Ups
100 Drag Rope Double-Unders or 150 Double-Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
100 Drag Rope Double-Unders or 150 Double-Unders
7/5 Rope Climbs or 30/20 Strict Pull-Ups

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

Strength Accessory Option
A.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 7 reps @ 10-RM Push Press weight

B.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Push-Ups Against Bands x 10-12 reps (https://youtu.be/HljebE1YDs4)
Rest 60 seconds

Engine Accessory Option

Against a running clock:
From 0-10 minutes:
100/70 Calories of Assault Bike
50 Russian Kettlebell Swings (32/24 kg)
Max Reps of Down Ups in remaining time

Rest 5 minutes until the running clock reaches 15:00, and then. . .

From 15-25 minutes:
25 Down Ups
50 Russian Kettlebell Swings (32/24 kg)
Max Calories of Assault Bike in remaining time

Rest 5 minutes until the running clock reaches 30:00, and then. . .

From 30-40 minutes:
100/70 Calories of Assault Bike
25 Down Ups
Max Reps of Russian Kettlebell Swings (32/24 kg)

Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of April 27, 2020.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Endurance Option

Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing

Compare your results to the week of April 20, 2020.

If you didn’t perform that session, your goal should be to maintain consistent pacing across all sets. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.