September 13, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

Thoracic Mobility Drills

Followed by…

Two sets of:
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
10 Goblet Squats

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):
Low Hang Clean + Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 60% and build by 2-5% every rep based on quality.

B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 70%
Station 2: 2 Front Squats @ 80%

C.
Option A:
Four sets of:
6-8 Ring Muscle Ups
Rest 60-90 seconds between sets

Option B:
Four sets of:
5-7 Bar Muscle Ups
Rest 60-90 seconds between sets

Option C:
Four sets of:
*Gymnastics Movement of Choice x 60-80% of Max Reps*
Rest 60-90 seconds between sets

D.
Option A:
Complete as many rounds and reps as possible in 8 minutes of:
6 Alternating Dumbbell Snatches (70/50lbs)
12 Single Arm Overhead Lunges (70/50lbs – split however between arms)
18 V-Ups

Option B:
Complete as many rounds and reps as possible in 8 minutes of:
8 Alternating Dumbbell Snatches (50/35lbs)
16 Single Arm Overhead Lunges (50/35lbs – split however between arms)
18 V-Ups

Conditioning Training Note
Our Friday AMRAP this week gives us 2 different options. If the 70/50lbs dumbbell is too heavy for you to move consistently, pick option B. The goal for this workout is to always be working. You’ll be able to breathe through both the snatches and overhead lunges so that should help the heart rate. If you have to take a break make it a quick one before the final snatch and then go right into the lunges. For the v ups your goal is 1-2 sets on each round. These will get sneaky tough as you get deeper into the workout so don’t underestimate them. Eight minutes goes quick so KEEP MOVING!

Optional Additional Work Sessions
Strength Accessory
Four sets of:
12-15 Heel Elevated Narrow Stance Goblet Squats
Rest 30 seconds
12-15 Romanian Deadlifts (bar or dumbbell)
Rest 60 seconds between sets

Skill Work
Performed as PRACTICE, not a workout:

Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Handstand Walk Practice of Choice*
Station 2: 3-6 Pullovers (35-54: 1-3 Pullovers; 55+: 3-6 Chest-to-Bar Pull-Ups)
Station 3: 60 Seconds of Jump Rope Practice of Choice
Stations 4 and 5: Work on Establishing a Max L-Hang

*Suggestions:
-Forward
-Obstacle
-Pirouettes
-Backwards
-Lateral
-Freestanding HS Marches

Additional Pulling Practice
Option A:
Every ____ seconds for 10 total reps:
1 Legless Rope Climb
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.

Option B:
Accumulate 10-20 Quality Ring or Bar Muscle Ups in as few sets as possible.

Option C:
Accumulate 10-20 Quality Pull-Ups or Chest-to-Bar Pull-Ups in as few sets as possible.

*Pick the option that does not conflict with what you performed during the primary session.

Mixed Modal Conditioning
Against a 2 minute clock, perform as many calories as possible of:
50 Double Unders (55+: 30 Double Unders)
10 Burpees Over the Erg
Max Calorie Row in the remaining time
Rest 2 minutes between sets and complete a total of FIVE 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.