September 26, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
10 Alternating Cossack Squats
20 Banded Good Mornings
20 Band Pull Aparts
5 Kettlebell Windmills (each arm)

A.
Back Squat
Sets 1-3: 2 reps @ 90-94%
Set 4: MAX reps @ 84%
Rest 2 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Hang Snatch + Snatch
Set 1: 75%
Set 2: 78%
Set 3: 81%
Set 4: 84%
Set 5: 86%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Snatch
Set 1: 88%
Set 2: 90%
Set 3: 92%
Set 4: 94%

C.
For total time:
45/36 Calorie Row
150 Foot Handstand Walk*
15 Bar Muscle Ups
Rest exactly 3 minutes, and then…

Three rounds of:
15/12 Calorie Row
50 Foot Handstand Walk*
5 Bar Muscle Ups

*Handstand walks completed in 25 foot unbroken increments with a turnaround at each 25 foot mark.

TIME CAP = 20 MINUTES

D.
Three sets of:
8-10 Tempo Heel Elevated Narrow Stance Goblet Squats @ 3131
Rest 30 seconds
16-20 Alternating Goblet Hold Lunges
Rest 90 seconds

Athlete Notes:
Fast paced gymnastics is on the menu today. How well can you hang on? How well can you kick back up into a handstand when you’re fatigued? For the first portion of this workout we’re looking for the 45/36 calories to take right around 2 minutes or so. If you’re worried about the handstand walk, maybe ease off and lose a little time on the row to build some confidence there. For the handstand walks, if you’re proficient, you know what to do. Kick right up, walk the 25 feet unbroken, turn around, and go again. This is as much about muscle endurance as it is skill work so trust your abilities. For those of you a little less proficient try getting each 25 foot section done in 1-3 attempts and cap yourself at about 3-4 minutes on the handstand walk. For the bar muscle ups we’re just looking to go for broke. You get a three minute rest after this so send it and see how long you can hang on. The second portion is all about transitions. It’s the same number of reps but everything is broken into thirds so you should feel more confident attacking each movement. Transition quickly and go unbroken!

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.

Mixed Modal Option

Six sets of:
500 Meter Row
5-8 Sandbag Cleans (150/100lbs)
60 Second Kettlebell Front Rack Hold (24/16kg)
Rest 2 minutes

This might feel odd having a hold in a conditioning piece. Holding weight on the chest can make it hard to breathe so the idea is that you will push the first two stations hard and then focus on finding the right breathe and bracing for the hold.

Strongman Option
For time:
400-Meter Sandbag Bearhug Carry (150/100lbs)
400-Meter Farmer Carry (70/53lbs)

*Equipment may be taken in any order and can be switched out – i.e. 100 meters with the sandbag followed by 100 meters with the kettlebells.

*Every time you set a piece of equipment down you must perform 10 Sandbag Bearhug Squats OR 15 Double Kettlebell Deadlifts (depending on which piece you resume with) before you can resume – i.e. you’re carrying the sandbag and have to drop, before you can start again with the sandbag you must perform 10 bearhug squats, if you choose to switch to the kettlebells you must perform 15 kettlebell deadlifts before beginning the farmer carry.