October 4, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.

Suggested videos to follow:
Video 1

Video 2

Video 3

Followed by…

Two sets of:
60 Second Bike or Row
50 Foot Suitcase Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry

Followed by…

Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs

a.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.

B.
Every 3 minutes, for 15 minutes (5 sets of):
2-3 Tempo Front Squats @ 75-80% @ 21X!

C.

Three sets of:
10 Romanian Deadlifts
Rest 30-45 seconds
8-10 Bulgarian Split Squats (each leg)
Rest as needed

C.
Option A:
Complete as many reps as possible in 5 minutes of:
30 Ring Muscle Ups
Max Clean and Jerks in the remaining time (135/95lbs)

Option B:
Complete as many reps as possible in 5 minutes of:
45 Stationary Dips
Max Clean and Jerks in the remaining time (135/95lbs)

Option C:
Complete as many reps as possible in 5 minutes of:
60 Chest to Bar Pull-Ups
Max Clean and Jerks in the remaining time (135/95lbs)

Option D:
Complete as many reps as possible in 5 minutes of:
75 GHD Sit-Ups
Max Clean and Jerks in the remaining time (135/95lbs)

Conditioning Training Note
One gymnastics blast and then hammer the clean and jerks. Regardless of which option you’re choosing, your buy in should take no more than 4 minutes, which leaves you with at least 60 seconds to accumulate clean and jerks. Can you finish “Grace” in this time?

Optional Additional Work Sessions
Strength Accessory
Three sets of:
50 Foot Farmer Hold Walking Lunge
60 Second Wall Sit
15 Goblet Squats
60 Second Wall Sit
Rest 2-3 minutes between sets

Skill Work
Spend 10-12 minutes working on the Handstand movement of your choice.

Suggestions:
-Standard Handstand Walk
-Pirouettes
-Obstacle
-Freestanding Hold or HSPU
-Around Cones

Followed by…

Spend 6-8 minutes working on Pull Overs

Followed by…

Spend 6-8 minutes working on Jump Rope skills.
-Crossovers
-Crossover Double Unders
-Double Unders
-Heavy Rope
-Triple Unders

Additional Pulling Practice
Option A:
Every ____ seconds for 8-10 total reps:
1 Legless Rope Climb (55+: 12′ target)
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
*Goal is to take less time between reps than last time.

Option B:
Every ____ seconds for 16-20 total reps:
1 Rope Climb (55+: 12′ target)
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.”

Mixed Modal Conditioning

Against a 90 second clock, perform as many reps as possible of:
30/24 Calorie Echo/Assault Bike (35-49: 26/20 Calorie; 50-59: 22/16 Calories; 60+: 18/12 Calories)
Max Jumping Air Squats in the remaining time.
Rest 2 minutes between sets and complete a total of EIGHT sets.

Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.

*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.