October 25, 2017 – Invictus Athlete

Invictus Athlete + is Live – Only 3 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 Conditioning Session
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calorie Assault bike
20 Burpee-Box Jump Overs (24″/20″)
150-Foot Handstand Walk
10 Muscle-Ups

Primary Strength Session
A.
Five sets of:
Tempo Bench Press x 2 reps @ 21X1
(your goal this week is to establish a 2-RM: slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Dumbbell or Kettlebell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
(hold by your sides the heaviest dumbbells or kettlebells you can handle; stick to the tempo!)
Rest 90 seconds after each leg

B.
Three sets of:
150-Foot Yoke Carry Max Weight
Immediately followed by. . .
150-Foot Sandbag Carry Max Weight
Rest 2 minutes

C.
Three sets of:
100-Foot Overhead Yoke Carry
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pull
Rest as needed

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.

Strength Accessory Option
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

B.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

C.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Gymnastics Skills Option
A.
Every 30 seconds, for 10 minutes (4 sets of each):
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Snap Pulls x 10 reps
Interval 3 – Pop Swing x 5 reps
Interval 4 – Tempo Ring Dips

x 4 reps @ 31X0
Interval 5 – Catch Position Dips x 8 reps

B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Low Ring Push-Ups x 10-12 reps
Interval 2 – Reverse Dips on Box x 8 reps @ 20X1

Running Endurance Option
Eight sets for distance of:
40 seconds of Sprinting
80 seconds of Walking

Rowing Endurance Option
Four sets for times of:
Row 1000 Meters
Rest 3 minutes

Note times for each set.