October 8, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3, for 15 minutes (5 sets) of:
300/250 Meter Row
*Hang Squat Clean Thrusters
(% Based on Clean and Jerk)

This is to get you moving and to focus on barbell cycling. Here are suggested percentages to follow
Set 1: 15 Reps with empty barbell
Set 2: 7 reps @ 25%
Set 3: 7 reps @ 30%
Set 4: 7 reps @ 35%
Set 5: 7 reps @ 40%

A.
Three sets of:
3 Deadlifts @ 90+%
Rest 2 minutes between sets

*Do not touch and go.

B.
Every 12 minutes, for 36 minutes (3 sets) of:
400 Meter Run
10 Kettlebell Deadlifts (32/24kg)
50 Foot Kettlebell Farmer Carry (32/24kg)
10 Kettlbell Deadlifts (32/24kg)
50 Foot Kettlebell Farmer Carry (32/24kg)
20/15 Calorie Assault or Echo Bike
400 Meter Run

C.
Three sets of:
Barbell Glute Bridges x 10 reps (Max Weight)
Rest as needed

Two sets of:
Banded Hamstring Curl x 50-60 reps
Rest as needed

Athlete Notes:
Sh*t sandwiches have been a staple of Invictus programming for quite some time, and in our next cycle you’re going to see a very high frequency of these, so why not get you tarted today! Hit the first 400 meter run at a pace that brings you back in around 90-120 seconds depending on your running ability. The kettlebell deadlifts and farmer carries will be different based on your grip strength. If you think you can, try to go unbroken on this, but if you have to break, do so with 1 rep left, then pick them up and begin the farmer carry. As the workout goes on the temptation to break these will be higher but just try to hang on. After that you’ll move to the assault bike where we’re looking for the 20/15 calories to be hit with an intensity that has you off the bike in about 60 seconds or less. Finish out with another 400 meter run, this time upping the RPE because you’re resting afterwards. Perform the workout at this pace and you should be done with the rounds in 7-8 minutes or even less, giving you plenty of time to catch your breath and get ready to hit it hard again!