September 8, 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 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 12 Deadlifts (165-185/105-125 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 60 Double-Unders

The goal is to keep moving for the entire 32 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.

D.
Four sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (Heavy)
60 seconds GHD Sit-Ups @ 1011
Rest 60 seconds

Athlete Notes:
Another fun Wednesday EMOM headed your way today! Lucky for you all that we decided to drop it back to 32 minutes though :). Remember, with these EMOM’s we aren’t just testing your physical capacity, we’re testing your mental capacity just as much! Challenge yourself to stay checked in and be a little more aggressive knowing that it’s 8 less minutes this week. The deadlift and double-under stations should only take 20-30 seconds to complete, so use those as your opportunity to catch a couple extra breaths, then go hard on the machines!

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:
Tempo Strict Pull-Up x 3 reps @ 6211
(use an assist to get back up if necessary, focus on the controlled 6-second lowering; add weight if you can easily maintain rep and tempo prescription)
Rest 15 seconds
Strict Pull-Up x 8-12 reps
(use assistance or resistance as needed to challenge yourself within the prescribed rep range)
Rest 2 minutes

B.
Three sets of:
Bent-Over Reverse Dumbbell Flyes x 8-10 reps @ 2011
Rest 30 seconds
Seated Band-Resisted Rows x 15 reps @ 2011
Rest 30 seconds
Box Step-Ups with DB Farmer’s Carry x 16-20 reps
Rest 30 seconds

C.
Three or four rounds of:
30 Banded Air Squats
(place band over neck and under feet)
20 Banded Hammer Curls

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

Rest 2 minutes after the fourth interval then repeat for a total of three sets.

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters.

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest.