September 28, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Every 6 minutes, for 12 minutes (2 sets of):
400 Meter Run
5 Right Arm Dumbbell Snatches
5 Right Arm Overhead Lunges
5 Left Arm Dumbbell Snatches
5 Left Arm Overhead Lunges
15-25 Foot Handstand Walk

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Snatches @ 65%
Set 2: 2 Snatches @ 70%
Set 3: 1 Snatch @ 75%
Set 4: 3 Snatches @ 70%
Set 5: 2 Snatches @ 75%
Set 6: 1 Snatch @ 80%
Set 7: 3 Snatches @ 75%
Set 8: 2 Snatches @ 80%
Set 9: 1 Snatch @ 85%
Set 10: 3 Snatches @ 80%
Set 11: 2 Snatches @ 85%
Set 12: 1 Snatch @ 90%

B.
Three sets of:
8 Close Grip Bench Press @ 70+%%
Rest 1-2 minutes between sets

C.
Individual Option:
For total time:
21-15-9 reps of:
Calorie Echo/Assault Bike (18/12/6 for females)
Dumbbell Bench Press (50-70/35-50lbs)

Rest exactly 2 minutes, then…

21-15-9 reps of:
Toes to Bar
Calorie Echo/Assault Bike (18/12/6 for females)

Rest exactly 2 minutes, then…
21-15-9 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
Toes to Bar

Partner Option:
For total time:
30-20-10 reps of:
Calorie Echo/Assault Bike
Dumbbell Bench Press (50-70/35-50lbs)

Immediately followed by (no rest)…

30-20-10 reps of:
Toes to Bar
Calorie Echo/Assault Bike

Immediately followed by (no rest)…

30-20-10 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
Toes to Bar
*Split all reps however.

D.
Three sets of:
Max Stationary Dips
Rest 30 seconds
Max Barbell Curls
Rest 45-60 seconds

Conditioning Training Note
Bike bench, bike bar, bar bench. This workout is just intended to be a fun finisher to a solid week of training. That said, we still want you pushing hard. The goal should be to hold a pace on the bike that allows you to go big on the bench during part A and on the toes to bar during part B. During part C we’re dropping the bench and pairing the press/core movements. Try to mimic the sets you did for parts A and B on the bench and toes to bar respectively. Descending reps should mean that you’re able to hold on but don’t sleep on the sets of 15, those are often the toughest!

Optional Additional Work Sessions
Strength Accessory
Four rounds for quality of:
25 V-Ups
20 Hammer Curls
15 Bodyweight Triceps Extensions

Grip
Four sets of:
100 Foot HEAVY Farmer Carry
Rest as needed

Pure Conditioning
Six sets of:
5 Minute Machine of Choice @ 20 Minute Pace
Rest 2 minutes between sets

Running
Four to Six sets of:
Run 1000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes

*If pace drops significantly at any point you are done.

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Geolocalização Manaus
Geolocalização Manaus
October 7, 2024 1:38 am

A leitura flui de maneira muito agradável, o que facilita a absorção das informações, mesmo em temas mais densos.

Ledger Live
Ledger Live
September 28, 2024 11:22 pm

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