September 20, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 6 reps

Rest 60 seconds, and then. . .

Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds

*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.

A.
Front Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 6 reps @ 80%
*Set 3: 3 rep @ 90%
*Set 4: 2 reps @ 95%
Rest 2 minutes between sets

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C.
Back Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 6 reps @ 80%
*Set 3: 3 rep @ 90%
*Set 4: 2 reps @ 95%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 4 minutes, for 12 minutes (3 sets) for times of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (30″/24″)
4-6 Strict Handstand Push-Ups to 0-4″ Deficit
6 Bar Muscle-Ups

D.
Three rounds for time of:
100 Double-Unders
50-Foot Handstand Walk
25 Overhead Squats (95/65 lbs)

Time Cap = 12:00

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps.

Athlete Notes:
Today’s workout is going to be a shoulder burner! How quickly can you move through this and trust your endurance? Let’s break the workout down…it all starts with 100 double unders, so we can already assume we’ve got around 3 minutes worth of jumping rope (if you go unbroken). This is a great opportunity to work on keeping your arms relaxed! We don’t want to be tense and burn our shoulders on the one movement in this workout where we should be mitigating shoulder fatigue as best as possible! Staying tight and tense on double unders is just a recipe for blowing your shoulders up even faster. Once you finish those you’ve got a 50 foot handstand walk. Challenge yourself to kick up as quickly as possible. There is no minimum distance, but set a goal in your head and stick to it. If you’re great on your hands, the goal should be unbroken each round, and then modified from there dependent on ability. The final movement in this workout is the overhead squats. The weight should be light enough that you can do 25 in a row fresh. That said, for some of you it may make sense to do it in two quick sets. NEVER spend extra time at the top. The goal should be to pop your hips and drop straight back into the next squat as quickly as possible. We don’t want all that extra time under tension. Take notes on what went well and what you need extra work on and let us know in the comments!

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.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Death March x 16-20 steps @ 3011
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ring Dips
15 Push-Ups
300 Meter Ski-Erg

Running Endurance Option
For time:
Run 5k

Compare today’s results to the week of July 3, 2021. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes

Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.