October 24, 2017 – Invictus Athlete

Invictus Athlete + is Live – Only 4 More Spots Available!

Invictus Athlete + pairs you with an Invictus Coach, who will personalize the Invictus Athlete programming you are currently following for your needs and goals. By working with a coach, you will have someone making sure you are picking the right sessions for your goals, staying on track, and giving you feedback on your movement. Invictus Athlete + is $179/month. We’re limiting this initial opening to 30 athletes to ensure that we keep the quality of coaching high for participating athletes. If you’re interested, please click here to apply.

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 4 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Balance + Overhead Squat) x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

Primary Conditioning Session
A.
Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (24″/20″)

Rest 4 minutes, and then…

B.
Three rounds for time of:
15 Thrusters (135/95 lbs)
15 Toes to Bar

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.

Skills Efficiency Option
For max reps:
20 seconds of Ground to Overhead (135/95 lbs)
Rest 40 seconds
20 seconds of Bar Muscle-Ups
Rest 40 seconds
20 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 40 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Ground to Overhead x 20 second max # of reps
Minute 2 – Bar Muscle-Ups x 20 second max # of reps
Minute 3 – Strict Handstand Push-Ups to 4″/2″ Deficit x 20 second max # of reps

Your goal here is to establish rhythm and efficiency. Focus on moving quickly while also controlling your breathing. Be sure to keep diligent records of your results for these, and notes about how you felt.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 77.5% of 1-RM

B.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

If you don’t have access to a reverse hyper please perform band pull-throughs.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball

Rest 2 minutes

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

Rowing Endurance Option
For time:
Row 5000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.