September 27, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (hold the dumbbells at your side and step down)
5 Unweighted Box Jumps (step down)

Perform the 5 weighted box jumps immediately followed by the 5 unweighted box jumps

A.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

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

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
1000 Meter Row
50 Push-Press (75/55 lbs)
30 Pull-Ups
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:

Today we get to see you push through in one hard effort. There’s no “every ____ many minutes for ____ sets”. No “rounds for time”. None of that. It’s just one time through, for time! So, how should we approach this? We’d recommend hitting the row at a pace that is closer to your 2k pace. The first 300-400 meters should be at an aggressive pace, the middle 300-400 meters should be at a maintainable pace, and the last couple hundred meters or so you can actually let off the throttle slightly. We tell this to athletes all the time… you may lose a few seconds by slowing your row pace down, but you’ll gain it on the back end by being able to transition more quickly and not have to sit on the rower or wobble to your bar after finishing the 1k. Up next we have the push press. This weight is light and the bar should be cycled fast. We want to see you crank through these in one to two (no more than three) sets. Think of actively pulling the bar back down, and if you have to rest, do so at the top of a rep. Try to keep a “loose and relaxed” grip on the bar because after the push press we’re moving to the pull-ups and we want to save your grip so that you can knock out a good set. Your goal here should be to get through the pull-ups just like you did with the push press – one to two sets (no more than three). Now that we’ve done all of that work to jack up your heart rate and fatigue your shoulders, the fun begins! How confident are you with handstand walks? Ideally we see you finish the pull-ups, head straight for the start line, and kick up right away. If you fall, you fall. But at least you’re trying to work on kicking up fast! We see athletes lose a lot of time in a workout having to psych themselves up to start a handstand walk. Worst case scenario is you fall and just have to kick up again, so use this training session as a chance to work on that! Have some fun, move real fast, and see if you can 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.

Strength Accessory Option

A.
Every 3 minutes, for 12 minutes (4 sets) of:
Barbell Z-Press
*Set 1 – 6 reps @ 2111
*Set 2 – 8 reps @ 2111
*Set 3 – 8 reps @ 2111
*Set 4 – Max Reps @ 10X1 with heaviest 8 rep load

B.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Barbell Biceps Curls x 12 reps @ 3111
Rest 60 seconds

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps of:
Russian Kettlebell Swings (heavy)
Push-Ups (perfect mechanics)

Running Endurance Option

For distance:
30 Minutes of Running

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Rowing Endurance Option

“Row 40”
For distance:
40 Minutes of Rowing

Compare your result with that from the week of July 12, 2021. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.