September 4, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
12 Push-Press (95/65 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Legless Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds, for 10 minutes (20 sets):
Deadlift from 4″ Deficit x 1 rep @ 65%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (205/135 lbs)
Burpee Pull-Ups

Rest until the running clock reaches 8:00, and then…

For time:
18 Front Squats (205/135 lbs)
18 Muscle-Ups

Rest until the running clock reaches 16:00, and then…

Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (205/135 lbs)
6 Burpee Muscle-Ups

C.
Four sets of:
90 second D-Ball or Sandbag Hold
25 GHD Hip Extensions @ 20X1
Rest 2 minutes

Athlete Notes:
We have another classic multi-part Saturday workout for you guys today! All three components of this workout are a nice mixture of barbell, skills, and grit! The weight should be challenging to move, but if you were fresh you could do 15-20 front squats unbroken. We’re not saying that’s going to happen, but if you apply yourself, maybe it will :). For the first segment, pick a strategy that works best for you. If you touch and go the power cleans, you can afford to catch your breath a little more on the burpee pull-ups (not too much though, this is still a sprint). If you decide to go singles on the power cleans, then just know it’s time to hammer down on the burpee pull-ups! When you get to the second portion, how well and how willing are you to hang on to that barbell? It’s sure to be uncomfortable, but as we stated earlier, this weight SHOULD be something that you could do 15-20 reps in a row with, fresh…then it’s time to chip away at the muscle-ups! For time’s sake, please limit yourself to 4-5 attempts to get the 18 muscle-ups, or get as far as you can! By the third segment you’ll likely be pretty smoked, and for most of you, singles will be the way to go. Just force yourself to stay over the bar on the ground to overhead, and then drop straight back into the burpee on the burpee muscle-ups. Finish this one out and then you’re home free for a well deserved rest day!

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.

Strongman Option
A.
Two sets of:
60 seconds of Sandbag Squats (150/100 lbs)
Rest 60 seconds

B.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

C.
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)

D.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets.

Compare results to June 7, 2021.