September 22, 2021 – Invictus Athlete Program

Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 40 minutes (10 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 6-8 Sandbag or D-Ball Cleans (150/100lbs.)*
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 6-8 Burpee Pull-Ups

The goal is to keep moving for the entire 40 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.

If you do not have access to a Sandbag or D-Ball perform 12 Dumbbell Power Cleans (50/35lbs).

D.
Every 4 minutes, for 16 minutes (4 sets):
Barbell Back-Racked Alternating Reverse Lunge x 16 reps (40-50% of 1-RM Back Squat.)
Immediately followed by…
Goblet Squats (Medium Load) x 20 reps
Immediately followed by…
100-Foot D-Ball or Sandbag Carry (150/100 lbs)

Athlete Notes:
Another Wednesday, another EMOM! We are sticking with the “grind-style” movements for today’s workout. This is purely a test of mental toughness. How well can you stay dialed in when things start to get tough? Set a goal in your head for the reps you’d like to achieve and then do your best to stick to that throughout the duration. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds.

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:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed

C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Aerobic/Gymnastics Accessory Option
Six sets for max calories of:
30 seconds of Assault Bike
Rest 60 seconds

Rest 2 minutes after the sixth interval, then repeat for a total of three sets – total session will be 31 minutes.

Running Endurance Option
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes