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Invictus Competitive Program Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, Raising Straight Hands at 90 Degrees) Incline Y Raises x 10 Reps No 2121 (Face Down, Raising straight hands at 45 degrees) Incline I Raises x 10 Reps (face down, raising straight hands in
front) If you don't have access to a sandbag to perform a double weight front racked up squat (24-32/16-24 kg) Mobility and activation 10 Slow and Controlled Deep Squat Progress 10 Slow and controlled kettle ankle pulse (each side) and then ... Two sets: 30 seconds Banded Monster Walks (forward) 30
seconds Banded Monster Walks (back) 30 seconds Lateral Banded Walk (right) 30 seconds Lateral Banded Walk (left) 30 Seconds Band Resisted Walking Plank (right) 30 Seconds Band Resisted Walking Plank (left) (Put the band on a rig next to the floor). Loop the stripes around your waist and take
over the board position. Primary session Movement Primer Three sets: 9 Deadlifts No. 21X1 and 6 Romanian Deadlifts No. 4011 (you can use a kettlebell or rod for them) Rest 15 seconds Narrow-Stance Cup squats x 8 reps 4011 Rest 15 seconds 15 seconds Assault Bike 2-3 minutes A Recreation.
Back Squats (Set 1 - 5 Reps) - 60% from 1-RM (Set 2 - 3 Rep.) - 75% Set 3 - 1 Rep - 85% Set 4 - 3 Rep. - 80% Set 5 - Invictus Gymnastics Program Essential Workouts #4 - 3 Sets : L-Sit Lifts on Box x 10/115/20 Reps Hand Plank Cross Knee-K-Elbow x 10 Reps Direct Body Crunch x 10/15/20 Reps
Strad The Lifts on the Field x 10/15/20 Reps Hand Plank Cross knee-to-elbow x 10 reps Direct Body Crunch x 10/15/20 Reps Rest as needed. Essential Workouts #5 - 3 Sets: Sitting Piked Double Leg Lifts x 10/15/20 Repetitions Tuck-Up for V-Up Complex x 5/10/15 Reps Side Hand Plank W/Hip Circles
x 5/10/15 Reps Side Bar w/ Hip Circles x 5/110/15 Reps Superman Open / Close x 10/15/20 Rest 2 Minutes Basic Workout #6 - Invictus Gymnastics Program Please Note: Mobility and General Information on how best to use this programming can be found below session three at the bottom of this page.
For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progression - Option 1 - Within 2 minutes, perform one set: Kick in the rack on the wall Scaled x max reps Rest often keep your strength up. When you're stronger, you're more
confident! - - Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold
Progressions - Every minute, for a minute, for 4 minutes (2 sets) out: Interval 1 - Kick to Handstand Practice x 40 seconds Make sure you are comfortable with the wheel from manual technique to this exercise. Invictus Gymnastics Program Note: Mobility and general information on how best to use this
programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progressions - Every minute, for a minute, for 4 minutes (2 sets) out: Interval 1 - Donkey kicks to the wall
x 10 reps Start with the butt as close to the wall as possible and try to reach the full position of the rack before contacting the wall. Invictus Extra 3-Day Weightlifting Monday (Session 1) Offered Warm-Up 3 Minutes Of Cardio (Running, Bike, Row, etc.) Rounds 3: 10 Air Squats and 5 Inchworm Pushups 3
Burpees Rounds 2 Rounds: 10 Jumping Lunges 5 Click in Split, 3 Front squats 5 Muscle Cleanses, 3 Front squats 5 Power Cleans, 3 Front squats 3 Press in Split, 3 Squats cleans Each new line means to take a short break before moving on to the next movements A. Every minute, Mobility and activation
Spend 5-10 minutes foam rolling t-spine, injections, quads and calves. Band Assisted Tricep Stretch x 30 seconds per side Band Assisted ankle pulse x 30 seconds on each side (while in these positions, focus on having a mind/body connection and relax your body in each position) and then... Two sets:
20 seconds Hawaiian squats (left) 10 seconds Rest 20 seconds Hawaiian squats (right) 10 seconds Rest 20 seconds Click by neck in squats (use the group for this and pull the group apart, So Tension, Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Proposed Warm-Up Four Rounds: 8
Air Squats 6 Lunges and 4 Burpees 2 Pull-Ups Empty Bar: 10 Deadlift, 10 Press, 10 Back Squats 3 Muscle Snatch, 3 Overhead Squats 5 Snatch High Pull 5 Snatch Balances 5 Squats Snatch 5 Power Clean w/3 Second Pauses on the Knee Every new line means to take a short break, Before moving on
to the following movements A. Every minute, for a minute, for 3 minutes (3 sets): Snatch Press from getting a position x 5 reps Build within three sets. , for 15 minutes (5 sets): 5 Dumbbell Squat Jumps (50/35 lb DBs) 5 Unweighted Max Vertical Jumps 10/7 Calories Assault Bike Sprint Squat Jumping:
Dumbbells Side by Side, Touch Either Front or Back Head Dumbers on the Floor and Explode in Max Vertical Jump. A. Every 2 minutes, within 10 minutes (5 sets): Tempo Front Squat No 32X1 (Set 1 - 3 Rep.) - 65% from 1-RM Front Squat (Set 2 - 2 Rep) - 70% Set 3 - 2 Rep - 75% Set 4 - 1 Rep 80%
Set 5 - 1 85% Rep. Invictus Contest Program Movement Primer Every 3 minutes, during Minutes (5 sets): 5 Dumbbell Squat Jumping (50/35 lb DBs) » 5 Unweighted Max Vertical Jumps 10/7 Calories Assault Bike Sprint Squat Jumping: Dumbbells Side by Side, Touch Either Front or Back Head Dumbers

on the Floor and Explode in Max Max Max Leap. A. Front squats Set 1: 5 Reps 60% from 1-RM Set 2: 3 Reps 80% Set 3: 1 rep 90% Set 4: 5 reps 75% Set 5: 5-6 reps 80% Rest 2 minutes between sets B. 2018 Invictus Endurance Program, Invictus Engine Program Welcome to Invictus Engine! - Below
you will see that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your priorities. For example, a three-day/weekly workout schedule may look like this: Monday -
Running Session - VO2 Max Priority Wednesday - Rowing Session - Lactate Threshold Priority Saturday - Running Sessions - Aerobic Threshold Priority Or If You Want to Train Only 3x/Week, but Really Focus on Energy System, Not Modality, Page 2 Invictus Mobility and Activation Program Please
Please Read and follow Coach Conner to hold for 10-60 seconds - Bring one ankle on my opposite wrist and settle in a dove pose, hold for 10-60 seconds - Push back into the board and bring my other leg in a pigeon pose, hold Push for 10-60 seconds - Tap in Down Dog, hold for 10-60 seconds - Flip my
legs so that the tops of my legs are down, push my hands into the high chest, keep the Upward Dog for 10-60 seconds - Come into standing position , Page 3 Mobility and Activation Take 5-7 minutes to roll out the t-spine, lats and buttocks and then ... Two sets: 20 Second Banded Clam Shell Iso Hold
(right) 10 seconds Banded Clam Shells 20 Second Banded Clam Shell Iso Hold (left) 10 seconds Banded Clam Shells 20 Second Banded Fire Hydrant Iso Hold (right) 10 seconds Banded Fire Hydrants 20 Second Banded Fire Hydrant Iso Hold (left) 10 seconds Banded Fire Hydrants 60 Seconds
Recreation Mobility and Activation Front Rack Partner Help Stretch Band Distracted Ankle Pulse x 60 seconds on each side, and then ... Assault Bike x 60 seconds Over/Under Drill x 60 seconds (left) Assault Bike x 60 seconds Over/Under Drill x 60 seconds (right side) Assault bike x 30 seconds
Over/Under Drill x 30 seconds (left) Assault bike x 30 seconds Over/Drill x 30 seconds (right side) A. Every 90 seconds, for 18 minutes (12 sets): Dead-Stop Front Squat x 3 reps and 75% of 1-RM Dead-Stop Front Squat B. Primer Movement Three sets: Narrow-Stance Cup squats x 8 reps 4011 Rest 15
seconds Dumbbell or Kettlebell Romanian Deadlifts x 12 reps and 3011 Rest 15 seconds 15 seconds Assault bike Sprint Rest 2-3 Minutes A. Back Squats (Set 1 - 5 Reps) - 60% from 1-RM (Set 2 - 3 Rep.) - 75% Set 3 - 1 Rep - 85% Set - 3 Rep 80% 5 - 3 Reps - 85% Set 6 - 2 Reps 90% Set 7 - Invictus
Competitive Program Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (face down, lifting straight hands at 90 degrees) Incline Y rises x 10 reps reps (face down, raising straight hands at 45 degrees) Incline I raises x 10 reps (face down, raising straight hands in front) and then... Two
Sets: Biceps Opening Curls x 5/5/5 Reps Rest As Necessary Triceps Opening Extensions x 5/5/5 Reps Rest As Necessary A. Two sets: Landmine Rows x 6 reps of each hand Rest as needed Tempo Sandbag Squat x 8-10 Reps and 32X1 Rest as needed If you don't have access to a sandbag to
perform double weights front racked squats (24-32/16-24 kg) B. Invictus Gymnastics Program Basic Workout #1 - Two Sets: Hollow Body Bounce x 60/80/100 Reps Straight Body Ceiling Reaching Crunches x 10/20/30 Reps So Rock So x x X 10/30 Reps Hollow Body From Side to Side Rocks x 10/20/30
Reps Hand Plank Arch/Hollow x 10/20/30 Reps Limbo Twist x 10/20/30 Reps Rest As Necessary Essential Workout #2 - Two Sets , on time, out: Hand Plank Shoulder Click x 50 Reps Push-Up x 10 Reps Elbow Plank x 30 Seconds Push-Up x 10 Reps Hand Plank Leverage Click x 50 Reps Rest 60
Seconds Core Workout #3 - Invictus Gymnastics Program Please Note: Mobility and General Information on How best to use this programming can be found below three sessions of the three sessions of this page below. For full tutorials, click on the motion link at the bottom of each section (if applicable).
Session One A. Pistol Squat Progression - Option 1 - Every 10 seconds, for 2 minutes (6 sets) out: Interval 1 - front weighted pistol squat balance (with or without the use of a drill pole) x 5 seconds (right leg) Interval 2 - front weighted gun squat balance (with or without the use of a drill rig post) x 5
seconds (left leg) - Left foot Please note: Mobility and general information on how best to use this programming can be found below session three on this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - Every 30
seconds, for 60 seconds (1 set) out: Interval 1 - Pistol Squat Balance x 20 Seconds (Right Foot) Interval 2 - Pistol Squat Balance x 20 Seconds (Left Foot) Don't Keep Your Foot on This Exercise. Invictus Gymnastics Program Please note: Mobility and general information on how best to use this
programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session 1 A. Every 30 seconds, for 2 minutes (2 sets) out: Interval 1 - Pistol Squats x 6 Reps Leg, slow and controlled) Interval 2 - Pistol squats
x 6 reps (left leg, slow and controlled) Press out squat, not by bouncing off the bottom of the squat. Invictus Extra 3-Day Weightlifting Monday (Session 1) Suggested Warm-Up 3 Minutes Of Cardio (Running, Bike, Row, etc.) Round 3: 3 Pullups 6 Burpees 9 Jumping Air Squats 1 Round: Keep the Air
Bottom Squats for 1 Minute With An Empty Bar: 5 5 5 Muscle Clears, 5 Tap in Split 3 Power Cleans, 3 Jerk Grip Overhead Squats 3 Pure and Jerks 3 Pure and Jerks with a 3-second pause on the knee 3 second pauses in the split Each new line means to take a short break before moving on to the next
moves A. Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Suggested Warm-Up 2 Rounds: 15 Aerial Squats and 10 Pushups 5 Pullups 2 Rounds: 10 Lunges and 5 Inchworm Pushups With Empty Bar: 10 Deadlift, 10 Press, 10 Back Squats 5 Muscle Snatch, 5 Overhead Squats 5 Power
Snatch, 5 Snatch High Pull 5 Squats Snatch, 5 Snatch Balances Each new line means to take a short break before moving on to the next moves A. Every minute, for a minute, for 3 minutes (3 sets): Snatch Press from getting a position x 5 reps Build within three sets. Mobility and activation Spend 5-7
minutes of foam rolling t-spine, jabs, quad bikes and caviar. Band Assisted Tricep Stretch x 30 seconds per side Band Assisted ankle pulse x 30 seconds on each side (while in these positions, focus on having a mind/body connection and relax your body in each position) and then... Two sets: 20 seconds
Hawaiian squats (left) 10 seconds Rest 20 seconds Hawaiian squats (right) 10 seconds Rest 20 seconds Tap by neck in squats (use the group to do this and pull the strip apart, So Tension, Invictus Contest Program Movement Primer Every 2:30, for 10 minutes (4 sets): 5 Max Effort Burpee Box Jumping
(jump as high and high, As You Can Then Step Down) 10/7 Calories Assault Bike Sprint A. Front Squats (Set 1: 5 Reps) 60% of 1-RM Set 2: 3 Reps 80% Set 3: 1 Rep 90% Set 4: 5 Reps 75% Set 5: 4-5 reps 80% Rest 2 minutes between sets B. Every two minutes, for 16 minutes (8 sets): High Hang
Snatch and Snatch without Foot Movement - 65-75% from 1-RM Snatch For the Snatch with No Foot Movement Movement Primer Every 2:30, for 10 minutes (4 sets): 5 Max Effort Burpee Box Jumps (jump as high and land as tall and soft as you can, then step down) 10/7 Attack Calorie Bike. Every 2
minutes, for 10 minutes (5 sets): Tempo Front Squat No 32X1 (Set 1 - 3 Rep.) - 65% from 1-RM Front Squat (Set 2 - 2 Rep) - 70% Set 3 - 2 Rep - 75% Set 4 - 1 Rep 80% Set 5 - 1 Rep 85% B. 2018 Invictus Endurance Program, Invictus Engine Program Welcome to Invictus Engine! - Below you will see
that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your priorities. For example, a three-day/weekly schedule May Look Like This: Monday - Running Session -
VO2 Max Priority Wednesday - Rowing Sessions - Lactate Threshold Priority Saturday - Running Session - Aerobic Threshold Priority Or if you want to train only 3x/week, but really focus on the energy system, not not Page 4 Invictus Competition program RECOVERY DAY A. Review of Invictus Content
from the week - The ultimate freedom comes in many types of running - Grounding Exercise for Increased Mindfulness Mind Muscle Love Foot you have a question you would like one of our trainers to answer? Send them in our way! B. Mobility and maintenance using our Mind Muscle Video playlist as a
guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. Select 2-3 lower body mobility drills and spend 10-12 minutes with them. RECOVERY DAY A. Review of Invictus Content from the Week - Final Freedom Comes in Many Types of Running - Grounding Exercise for
Enhanced Care Mind Muscle Love to Feet Do you have a question you would like one of our trainers to answer? Send them in our way! B. Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. Select 2-3
lower body mobility drills and spend 10-12 minutes with them. Invictus Competition Program Cycle Pattern 2020 Comp Blog October 5-November 29 Upcoming cycle from October 5 to November 29 will be the first stage of construction by the 2021 Open. This will be an opportunity for athletes to continue
to develop their foundation strength and aerobic base. The new cycle will focus more on the barbell cycling efficiency at different loads while also having to perform higher skilled movements like muscle windows and handstand walking. There will also be plenty of upper and lower body accessory options
along with overhead stability and basic strengthening work. Monday: Plyo Hatch - Primary training session Rear Delt Warm Up Two sets: Incline T Raises x 10 Reps No. 2121 (Face Down, Raising Straight Hands at 90 Degrees) Incline Y Raises x 10 Reps No 2121 (face down, straight lifting hands at 45
degrees) Inc. Two sets: Biceps Opening Curls x 5/5/5 Reps Rest As Needed Triceps Opening Extensions x 5/5/5 Reps Rest As Necessary A. Mobility and Activation Banded Perfect Stretch x 30 Seconds on Each Side of PVC Pipe Pass Thrus x 30 Seconds Wall Bridge x 30 Seconds Exit As Much As
You Are Comfortable.) Two sets: 10 Calorie Assault Bike Prone Plank Shoulder Cranes x 30 Seconds 10 Calories Assault Bike Banded Squats x 30 Seconds 10 Calories Assault Bike 10 Heiden Hops with 2 Second Hold (start with Small Jumps) A. Primary Exercise Mobility and Activation Every minute,
for a minute, for 12 minutes: Minute 1 - Nose to Wall Handstand Wall runs x 20 shoulder taps (focus on stabilizing the middle line and maintaining Vertical Position) Minute 2 - Strictly Ring-to-Sternum Pull-Ups x 6-8 Reps Minute 3 - Bamboo Bar Overhead Stability Hold x 30-45 Seconds (if you don't have
Bamboo Bar, use PVC pipes, use PVC pipes PVC pipes A. Three sets, not on time, out: 60 second Cup squats Hold 10 High Box Step-Ups (5 each leg) 5 high-box jumps (Step down) B. Invictus Contest Cycle Pattern 2020 Comp Blog November 5-29 Upcoming Cycle from October 5 to November 29 will
be the first stage of construction by the 2021 Open. This will be an opportunity for athletes to continue to develop their foundation strength and aerobic base. The new cycle will focus more on the barbell cycling efficiency at different loads while also having to perform higher skilled movements like muscle
windows and handstand walking. There will also be plenty of upper and lower body accessory options along with overhead stability and basic strengthening work. Monday: Plyo Hatch - Mobility and activation Take 5-10 minutes of rolling out traps and jabs. And then... CrossOver Symmetry Strings x 10
Reps Reverse Flies x 10 Reps Pull-Downs x 10 Reps Victory x 10 Reps 90/90 Drill x 10 Reps Cross Pull Body x 10 Reps on Each Side (Stand toward installation. With your hand further from the setup, pull the strip all over your body, keeping your elbow close to the chest. 2 - Mobilization. to mobilize.
Find your problem areas and spend some time focusing on these areas. 3 - Active recovery. Swimming Technique and Active Recovery Session Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility is your choice of 4 minutes of front-shoulder mobility of your choice of 4
minutes of quad mobility of your choice of 4 minutes of lat and Subscap Mobility of your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern.
II. Warm-Up Technique drills one set: 200 meters - Invictus Competitive Program Swimming Techniques and Active Recovery Session Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your choice of 4 minutes of front-shoulder mobility is your choice of 4 minutes quad
core mobility of your choice of 4 minute Lat and Subscap Mobility your choice of Focus on relaxed breathing. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. Warm-Up Technique Drills One Set: 200 Meters -
Invictus Contest Program Cycle Pattern 2020 Comp Blog Blog November 5-29 The upcoming cycle from October 5 to November 29 will be the first stage of construction for the 2021 Open Championship. This will be an opportunity for athletes to continue to develop their foundation strength and aerobic
base. The new cycle will focus more on the barbell cycling efficiency at different loads while also having to perform higher skilled movements like muscle windows and handstand walking. There will also be plenty of upper and lower body accessory options along with overhead stability and basic
strengthening work. Monday: Plyo Hatch - Page 5 Primary Workout Pure Technique Warm-Up (5 reps each, three times through the complex with a barbell) Clean-Grip RDL Clean Pull from under the knee before a squat hang the power clean from below KneeA. One set: Power Clean (no foot movement)
x 6 reps 45-50% Muscle-Up x 1 repOne set: Power Clean x 4 Reps and 60% Muscle-Up x 2 Reps Mobility and Activation Take 5-10 minutes to roll out your hamstrings, buttocks and AL, and then... Two sets: 10 Forward Legs Swing 10 Back Legs Swing 10 Right Foot Side Swing 10 Left Foot Side Swing
(hold on to a rig or wall doing so) 30 seconds Rockettes 30 seconds Sumo Stans KB Deadlift (medium weight) and finish with ... 10 Side Resisted Bird Dogs (on each side) Place the strip on the rig next to the floor. Mobility and Activation 10 Slow and Controlled Deep Squat Progression 10 Slow and
controlled pulse ankle weights (on each side) and then ... Two sets: 30 seconds Banded Monster Walks (forward) 30 seconds Banded Monster Walks (back) 30 seconds Lateral Banded Walk (right) 30 seconds Lateral Banded Walk (left) 30 Seconds Band Resisted Walking Plank (right) 30 Seconds Band
Resisted Walking Plank (left) (Put the band on a rig next to the floor). Loop the stripes around your waist and take over the board position. Front-racked Double Kettle Squats x 8 Reps 4011 immediately followed... 15 Second Assault Bike Sprint Rest / Walk 2-3 Minutes A. Back Squats (Set 1 - 5 Reps) -
60% from 1-RM (Set 2 - 3 Rep.) - 75% Set 3 - 1 Rep 85% Set 4 - 3 Rep 80% Set 5 - 3 Reps - 85% Set 6 - Invictus Contest Program Cycle Pattern 2020 Comp Blog October 5-November 29 Upcoming Cycle from October 5 to November 29 will be the first stage of construction by the 2021 Open. This will
be an opportunity for athletes to continue to develop their foundation strength and aerobic base. The new cycle will focus more on the bike efficiency bar at different loads while also having to perform higher skilled movements like muscle windows and handstand There will also be plenty of upper and
lower body accessory options along with overhead stability and basic strengthening work. Work. Plyo Hatch - Invictus Gymnastics Program Basic Workouts #13 - 3 Sets: Hand Plank Arm Scratchers x 10/15/20 Reps Elbow Planck Oblique Crunches x 10/15/20 Repetitions Hollow Body Flutter Kicks x
30/45/60 Seconds So Rocks (Fast) x 30/45/60 Reps Rest 2 Minutes With Ascending Dog Stretch and From side to side twist Basic workout #14 - 3 sets: Side Hand / Elbow Planck Hip Cranes x 10 Reps Elbow Plank Arch / Hollow x 10 replays Skydivers x 1 0 Reps Hollow Body Crunches x 10 Reps Bent-
over Reverse Crunches x 10 Reps No Rest Core Workout #15 - Invictus Gymnastics Program Please Note: Mobility and General Information on how best to use this program can be found below. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static
Handstand Hold Progressions - Spend 2 minutes working on the correct placement of hands and feet to hit the hand rack. Follow... Every minute, for a minute, for 2 minutes (2 sets) of: Rocking Box Bridges x 30 seconds followed. Invictus Gymnastics Program Please note: Mobility and general information
on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progressions - Spend 60 seconds working on the correct placement of hands and
feet to hit the hand rack. Follow... Every minute, for a minute, for 2 minutes (2 sets) out: Rocking Box Bridges x 15 reps Attempt to get your hands close enough that your thumb and index fingers can touch while keeping your hands straight. Invictus Gymnastics Program Please note: Mobility and general
information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session 1 A. Static Handstand Hold Progression - Every minute, for a minute, for 12 minutes (3 sets) out:
Interval 1 - Wall Climbing x 5 Reps Interval 2 - One Hand Hold on the Wall x 30 Seconds (15 Seconds for Each Hand) Interval 3 - Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Suggested Warm-Up 3 Minutes (Running, Bike, Row, etc.) 5 Rounds: 8 Air Squats - 6 Lunges - 4 Burpees - 2
Pull-ups With Empty Bar: 10 Deadlift, 10 Press, 10 Back Squat 3 Muscle Snatch, 3 Overhead Squat 5 Halting Snatch Deadlifts 5 Snatch Balances 5 Power Clean 5 Power Jerk Every minute, per minute, Invic 3-Day Extra Weightlifting (session 1) Suggested Warm-Up 3 minutes cardio (Running, Bike,
Row, etc.) Round 3: 10 Air Squats 3 Front squats 5 Muscle Cleanses, 3 Front squats 5 Power Cleans, 3 Front squats 3 Press in Split, 3 Squats cleans Each new line means to take a short break before moving on to the next movements A. Every minute, Mobility and activation Spend 5-10 minutes foam
rolling t-spine, injections, quads and calves. Band Assisted Pec Stretch x 30 seconds per side Band Assisted Lat Stretch x 30 seconds on each side (while in these positions, focus on having a mind/body connection and relax your body in each position) and then... Two sets: 20 seconds one-armed Lat
Pull Down Rest 10 seconds 20 seconds One-Armed Lat Pull Down (with the group you stretched with, complete one arm lat pull down) Rest 10 seconds 20 seconds Squat Pass Thrus Rest 10 seconds 20 seconds X Plank (Raise opposite arm and leg, 2018 Invictus Endurance program, Invictus Engine
Program Welcome to Invic! - Below you will see that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your workout schedule around your priorities. For example, a three-day/weekly training
schedule may look like this: Monday - Running Sessions - VO2 Max Priority Wednesday - Rowing Sessions - Lactate Priority Threshold Saturday - Running Sessions - Aerobic Threshold Or You Want to Train but really focus on the energy system rather than modalities, Primary Training Movement Primer
Every 90 seconds, for 9 minutes (6 sets): 5 Weighted Box Jumps (dumbbells side by side; jump up, step down) 5 Unweighted Box Jumps (jump up, step down) Perform 5 weighted jumping boxes, immediately followed by 5 weighted boxes. A. Every 2 minutes, 10 Minutes (5 Sets): Tempo Front Squat No
32X1 (Set 1 - 3 Rep.) - 65% from 1-RM Front Squat (Set 2 - 2 Rep.) - 70% Set 3 - 2 Rep - 75% Set 4 - 1 Rep 80% Set 5 - 1 Rep 82.5% B. Page 6 Invictus Competitive Program Cycle Pattern 2020 Comp Blog October 5-29 Upcoming Cycle from October 5 to November 29 will be the first stage of
construction by the 2021 Open. This will be an opportunity for athletes to continue to develop their foundation strength and aerobic base. The new cycle will focus more on the barbell cycling efficiency at different loads while also having to perform higher skilled movements like muscle windows and
handstand walking. There will also be plenty of upper and lower body accessory options along with overhead stability and basic strengthening work. Monday: Plyo Hatch - Invictus Competitive Program Aerobic Primer Job No 70-75% Four Rounds on 70-75% Effort: 12/10 Calorie Row 6 Inches Worms 6
Strict Pull Ups 3 Rear (weight gain - The goal is to prime and build about 70%) A. Every 2 minutes, for 20 minutes (10 sets): Back squats (Set 1: 2 rep.) 70% Set 2: 2 reps 75% Set 3: 1 rep Set 4: 1 Rep 85% Set 5: 1 Rep 90% Set 6: 1 Rep 95% Set 7: 1 Rep (sets 8-10: 1 rep) B. Program Competition
Invictus A. Four rounds on 70-75% effort: 12/10 calorie range 6 inch worms 6 Strict Pull Ups 3 Back squats (weight gain - The goal is to prime and build about 70%) B. Every 2 minutes, 20 Minutes (10 Sets): Back Squats 1: 2 Reps 70% Set 2: 2 Reps 75% Set 3: 1 Rep 80% Set 4: 2: 2 1 Rep 85% Set 5: 1
Rep 90% Set 6: 1 Rep 95% Set 7: 1 Rep (sets 8-10: 1 rep. ) 101% C. Mobility and Activation Two sets: 20 seconds Banded Palloff Hold (left) 20 seconds Banded Palloff Hold (right) 30 seconds Striped side walk (left) 30 seconds Striped side walk (right) 30 seconds Cross Over Symmetry Reverse Fly 30
seconds CrossOver symmetry bent over rows of 20 seconds Banded Forward Forward (left) 20 seconds Banded Forward Walk (right) Rest 60 seconds you should be able to complete this whole circuit in less than 12 minutes. A. Take 10-15 minutes to play with your Handstand Walks. A. Every 90
seconds, for 4:30 (3 sets): Drop Snatch x 2 reps Building in weight, but don't go heavier than you can comfortably and safely back to the back rack followed... Every 90 seconds, for 4:30 (3 sets): Click Click in Split Jerk Position x 5 Reps Build within 3 sets. B. Every 2 minutes, for 18 minutes (9 sets):
Snatch Set 1 2 Reps 70% Set 2 2 Reps 75% Set 3 1 Rep 80% Set 4 1 Rep 85% Set 5 - 1 Rep . 90% Set 6 1 Rep 94% Set 7 1 Rep 98% Sets 8-9 1 Rep 101% The goal today is to find 1-RM Snatch. Invictus A. Competition program Every 90 seconds, for 4:30 (3 sets): Drop Snatch x 2 reps Building in
weight, but do not go heavier than you can comfortably and safely back to the back rack followed ... Every 90 seconds, for 4:30 (3 sets): Click Click in Split Jerk Position x 5 Reps Build within 3 sets. B. Every 2 minutes, for 18 minutes (9 sets): Snatch Set 1 2 Reps 70% Set 2 2 Reps 75% Set 3 1 Rep 80%
Set 4 1 Rep 85% Set 5 - 1 Rep . 90% Set 6 1 Rep 94% Set 7 1 Rep 98% Sets 8-9 1 Rep 101% The goal today is to find 1-RM Snatch. Mobility and activation accumulate 90-120 seconds in the T-Spine Hold on the foam roller followed ... Pigeon Stretch (add a streak if necessary) x 60 seconds on each
side alternating Reverse Lunge x 10 reps with 2 second hold on the lower floor Slides x 10 reps finish with ... Two sets: 30 seconds Samson Stretch Hold (aside) 30 seconds print stretch 30 Front Rack Press (keep the barbell in front stand position and alternative by tapping your elbow as high as
possible) Warm-Up Bar with Empty Barbell, Swimming Technique and Active Recovery Sessions Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your your 4 Minutes Front Shoulder Mobility is your choice of 4 minutes quad mobility of your choice of 4 minutes Lat and
Subscap Mobility your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Warm-Up Technique drills four sets: 25-meter Finger Tip Drag
25 Meter Stroke Count Rest 15-20 Seconds After... The Invictus Competition Program Swimming Technique and Active Recovery Sessions Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility is your choice of 4 minutes of front-shoulder mobility of your choice of 4 minute
quad mobility of your choice of 4 minute Lat and Subscap Mobility of your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Warm-Up
Technique drills four sets: 25-meter Finger Tip Drag 25 Meter Stroke Count Rest 15-20 Seconds After... Every athlete should assess how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a full day of rest. If this is the option you
choose, then you may not feel guilty for not going to the gym. Rest is crucial to progressing in your preparation, so if you decide to relax, then don't be sorry! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on these areas. 3 - Page 7 Aerobic
Primer Work No 70-75% For 10 minutes on 70-75% effort: 15/10 Calorie Row 10 Hanging Scap Rebuttal 5 Strict Pull-Ups 30 Double-Unders 10 Jumping Air Squats Rest 2 Minutes and Then . . . One set in the desired workout pace: 10 chest-bar Pull-Ups 10 Push Ups 30 Double Under 10 One-Armed
Overhead Walking Lunge (70/50 pounds; 5 on each side)A. Four sets: Pause Deadlifts x 8 reps and 62.5% pause for 2-3 seconds on the knee, then continue to pull to the lockout. Mobility and activation Distracted Ankle Mobility x 60 seconds on each side of the Hawaiian squats x 30 seconds on each
side followed ... Upper Body Warm-Up Prep (8-10 reps per position) and finish with ... Two sets: 5 Ring Rows 5 Second Hold - Top of rings 5 Deep Squat Progressions Warm-Up Flow Three rounds: 10 GHD Hip Extensions 10 Front Double Kettle Squats (16-24/12-16 kg)1 0 Calorie Assault Bike 10
Double Gears Deadlifts (16-24/12-16 kg) 10 Double Kettle Thrusters (16-24/12-16 kg) 10 Calories Assault Bike Breathe exclusively through throughout this part. Invictus A. Competition Program For 10 Minutes on 70-75% Effort: 15/10 Calorie Row 10 Hanging Scap Retraction 5 Strict Pull-Ups 30 Double-
Unders 10 Jumping Air Squats Vacation 2 2 And then... One set workout pace: 10 chest-bar Pull-Ups 10 Push Ups 30 Double Under 10 One-Armed Overhead Walking Lunge (70/50 pounds; 5 on each side) B. Four sets: Pause Deadlifts x 8 reps and 62.5% Rest 2 Minutes Pause for 2-3 seconds on the
knee, then continue to shutter. Mobility and activation Select any exercise from this article that will help you prepare for your Front Rack position and then... 500 Meter Row - Light Tempo Two Sets: 30 Seconds Banded Side Walk (right) 30 seconds Banded Side Walk (left) 30 seconds Banded Monster
Walks (forward) 30 seconds Banded Monster Walks (back) 30 Second Banded Squats 30 seconds Inchworm Walk A. Take 12-15 minutes to build up to heavy Dead Front Squat. A. Every 90 seconds, for 6 minutes (4 sets): Click in pure (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this
exercise is tough, scale to a higher receiving position and don't add weight. Follow... Every minute, for a minute, for 4 minutes (4 sets): High Pure x 2 Reps B. Every 2:30, for 20 minutes (8 sets): Pure and Jerk (Set 1) 2 Rep. 70% Set 2 2 rep. 80% Set 3 1 rep 85% Set 4 1 rep 90% Set 5 1 rep 94% Set 6 1
rep 97% Sets 7-8 1 rep 101% Purpose to date is to to find 1-RM Pure and Invictus Competitive Program A. Every 90 seconds, for 6 minutes (4 sets): Click in pure (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this exercise is tough, scale to a higher receiving position and don't add weight.
Follow... Every minute, for a minute, for 4 minutes (4 sets): High Pure x 2 Reps B. Every 2:30, for 20 minutes (8 sets): Clean and Jerk's Set 1 q 2 reps q 70% q Set 2 q 2 reps q 80% q Set 3 q 1 rep q 85% q Set 4 q 1 rep q 90% q Set 5 q 1 rep q 94% q Set 6 q 1 rep q 97% q Sets 7-8 q 1 rep q 101% The
goal of today is to find a 1-RM Gymnastics Program Core Workout #10 - 5 sets: Single Arm Hand Plank x 10/15/30 Single Hand Duty Elbow Plank x 10/15/30 seconds (each side) Side Plank on Elbow x 10/15/30 seconds (each side) Hollow Body Hold Option x 10/15/30 seconds Body Stretch Crunches x
10/15/30 reps Rest 2 minutes max Workout Core #11 - 3 sets of sets of : 10, 15 or 20 reps for all movements : Ab Wheel Rollouts or Slideouts Single Leg Hip Bridge on chairs (each leg) Doggie Side Foot Lifts (each leg) Hand Plank B and Invictus Gymnastics Program Please note: Mobility and general
information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials click on the traffic link at the bottom of each (if applicable). Session One A. Pistol Squat Progression - One set: Kettlebell ankle pulse x 20 reps followed . . . Option 1 (If you are
having trouble balancing at the bottom of the squat gun) - Every 30 seconds, within 3 minutes (3 sets) of: Interval 1 - - Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials,
click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - One set: Kettlebell ankle pulse x 20 reps followed . . . Every 30 seconds, for 3 minutes (3 sets) out: Interval 1 - Pistol squats (with 2 second pauses at the bottom) x 4 reps (right leg) Interval 2 -
Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression -
One set: Kettlebell ankle pulse x 20 reps followed . . . Every 30 seconds, for 3 minutes (3 sets) out: Interval 1 - front rack gun squats (medium/heavy) x 6 reps (right leg) Interval 2 - Invictus Extra 3-day weightlifting Monday (session 1) Suggested warm-up 3 minutes cardio (running, Bike, row, etc.) Round
3: 3 Pullups 6 Burpees - 9 Jumping Air Squats 1 Round: Keep the air bottom squats for 1 minute With an empty bar: 5 Deadlift, 5 Muscle Clears, 5 Click in Split 3 Power Cleans, 3 Jerk Grip Overhead Squats 3 Pure and Jerks 3 Pure Every 90 Seconds, Invictus Comprehensive 5-Day Weightlifting Monday
(Session 1) Suggested Warm-Up 3 Rounds: 3 Inchworm Pushups - 6 Burpees - 9 Air Squats - 12 Lunges With Empty Bar: 8 Squat Back , 8 Deadlift, 8 Press 4 Muscle Snatch, 4 Overhead Squats 4 Power Snatch, 4 Snatch Balances 4 Snatch Lift Off - 4 Snatch (Each new line means to take a short break
before moving to the following moves A. Every 90 seconds, for 6 minutes (4 sets): 3 Snatch Position x 1 Rep Assembly for four sets. Aerobic Primer Work 70-75% For 10 minutes on 70-75% effort: 60 seconds rowing 6 Inchworms 9 Jumping squats 12 one-armed Dumbbell Push Presses (6 left /6 right -
light load) Rest until the running clock reaches 12:00 and then ... Two sets: 400 Meter Run or 300 meters on Attack Runner 5 Down Ups ( 10 Wall Ball Shots (20/14 pounds) Rest 30 seconds A. Every 90 seconds, for 6 minutes (4 sets): 2 Power Snatches and 1 Overhead Squats Build within four sets for
the heavy complex today. Mobility and Activation One set: Kettlebell Ankle Pulse x 30 seconds on each side of Psoas Pulse x 30-45 seconds on each side followed ... T-Spine Pulse on x 45-60 seconds (focus on your breath) Band Assisted ankle pulse x 30 seconds on each side and finish with ... Two
sets: Y's, T's, W's x 5 reps at Over/Under Barbell x 30 Seconds Warm-Up Flow Three Sets: Assault Bike x 20/15 Calorie Calories Overhead squats x 10 reps of Barbell Overhead Alternating Reverse Lunges x 10 Reps Breathe exclusively through the nose throughout this part. Page 8 Competition
Program Invictus A. For 10 minutes on 70-75% effort: 60 seconds rowing 6 Inchworms 9 Jumping squats 12 one-armed Dumbbell Push Presses (6 left / 6 right - light load) Rest while running clock reaches 12:00 and then ... Two sets: 400 meter run or 300 meters on the assault RunnerB. Every 90
seconds, for 6 minutes (4 sets): 2 Power Snatches and 1 Overhead SquatBuild for four sets for today's heavy complex. 2018 Invictus Endurance Program, Invictus Engine Program Welcome to Invictus Engine! - Below you will see that the format of our program provides you with 10 different learning
options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your priorities. For example, a three-day/weekly training schedule might look like this: Monday - Running Sessions - VO2 Max Priority Wednesday - Rowing Sessions - Lactate
Threshold Priority Saturday - Running Sessions - Aerobic Threshold Priority Or if you want to train only 3x/week, but really focus on energy system, not modality, Invictus Competitive Program Mobility and Activation Two sets: 30 seconds Band Assisted Lat Stretch (Lef) 30 seconds Band Assisted Lat
Stretch (right) 30 seconds Band Assisted Pec Stretch (left) 30 seconds Band Assisted Pec Stretch (right) 30 seconds Plank Hold (elbow) 30 seconds Plank Shoulder Taps Rest 60 seconds you should be able to complete this entire scheme in less than 10 minutes. A. Handstand Kick to Handstand on
Wall with Hands Turned Out x 10 Reps If you have Handstand Walks, Primary Session Warm-Up Flow Two sets: 400 Meter Run or 500 Meter Row 40 Double-Unders 20 JumpIng Air Squats 40 Double-Unders 20 Kettlebell Swings (24/16 kg) Rest 90 seconds Breathe exclusively through the nose. If you
find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. A. For movement quality and efficiency: 20 Strict Pull-Ups 20 Strict Handstand Push-Ups to 2-4 Deficit 25 Breast-Bar Pull-Ups 25 Strict Handstand Push-Ups 30-Pulls 30 Tempo Push Ups No. 2111
B. Invictus Competition Program A. For 10 minutes on a 70-75% effort: 15/12 calorie Assault Bike/Row/Ski 10 Dumbbell Hangbell Squat Pure Thruster (35/25 lb) 5 inches of worms followed . . . One set of 5 clean Deadlifts (95/65 pounds) 5 Muscle Pure 5 Power Net 5 Squats Net 5 Pure Deadlifts (135/95
pounds) 5 Pure High Traction 5 Power Net 5 Squats Net 3 Pure Deadlift (165/115 pounds) 3 Pure Power 3 Squats Net with Finishing Net 3 Pure Deadlift (165/115 pounds) 3 Pure Power 3 Squats Net with Finishing Net 3 Pure Deadlift (165/115 pounds) 3 Pure Power 3 Squats Net with Finishing Net 3
Pure Deadlift (165/115 pounds) 3 Pure Power 3 Squats Net with Finishing Net. . Two sets: 200 Meter Run 2 Cleans (185/125 pounds) B. Mobility and Activation Band Distracted Hip Flexor stretch x 60 seconds on each side of PVC Pipe Pass Pass x 20 Reps Two Sets: Floor Slides x 8-10 Reps Deep
Squat Progression x 5 Reps Kettlebell Windmill x 5 Reps For Barbell Warm-Up Side With Empty Barbell Full: 3 Muscles Clears 3 Front Squats 3 High Clears 3 Hang Squat Clean Focus on Impact on Each Position Accurately and With Purpose. Primary session A. Every 90 seconds, for 6 minutes (4
sets): Squat Jerk x 3 reps If mobility is a problem - stick to an empty bar and work to get below each set. If mobility is not a problem, build within 4 sets. B. Every 90 seconds, for 12 minutes (8 sets): Slow Pull Snatch x 1 rep 65-70% from 1-RM Snatch C. Every 2 minutes, for 14 minutes (7 sets): Slow Pull
Clean and Jerk with a 3-second pause in Catch - 65-70% from 1-RM Clean and Invictus Competition Program A. Every 90 seconds, for 4:30 (3 sets): Hip Power Snatch x 2 reps followed... Every 90 seconds, for 4:30 (3 sets): Click Click in Split Jerk Position x 5 Reps Build within 3 sets. B. Every 90
seconds, for 12 minutes (8 sets): Slow Pull Snatch x 1 rep 65-70% from 1-RM Snatch C. Every 2 minutes, for 14 minutes (7 sets): Slow Pull Clean and Jerk with a 3-second pause in Catch - 65-70% off 1-RM Clean and Invictus Competition Program Swimming Technique and Active Recovery Session
Swimming, designed by Heidi Fearon A. I. 4 minutes hip flexor Mobility of your choice of 4 minutes of front-shoulder mobility of your 4 minute quad Mobility of your choice of 4 minute lat and Subscap Mobility is your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't
breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Warm-Up Technique drills one set: 100 meter Pull - Swimming Technique and Active Recovery Session Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes
Hip Flexor Mobility is your choice of 4 minutes of front-shoulder mobility of your choice of 4 minutes quad mobility of your choice of 4 minute Lat and Subscap Mobility your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and
you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Warm-Up Technique drills one set: 100 Meter Pull - Page 9 Every athlete should assess how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a
full day of rest. If this is the option you choose, then you may not feel guilty for not going to the gym. Rest is crucial to promotion your preparation, so if you decide to rest, then do not regret! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on
these areas. 3 - Mobility Mobility Spend 2 minutes working on the discovery of the T-Spine Spend 2 Minutes Rotating In Between: Band Distracted Lat Stretch Band Distracted Pec Stretch followed... Upper Body Warm-Up Prep (8-10 reps per position) finsh with ... Two sets: Prone Plank with Forward
Taps x 10 reps on each side of The Prone Plank with side taps x 10 reps on each side of Warm-Up Flow every 6 minutes, Primary Mobility Session and Activation Two Sets: Biceps Opening Curls x 5/5/5 Reps Rest As Needed Triceps Opening Extensions x 5/5/5 Repetitions Rest As NeededReir Delta
Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, lifting straight hands at 90 degrees) Incline Y Raises x 10 Reps No. 2121 (face down, Raising Straight Hands at 45 Degrees) Incline I Raises x 10 Reps Invictus Competition Program A. Four Sets: Max Effort Box Jump x 2 Reps Rest
As Needed They should be caught above parallel by focusing on soft sports landing. Step down safely after each representative. Follow... Four sets of 5 deep jumps with vertical takeoff 15 seconds Assault Bike Sprint Rest 60 Seconds B. Every 2:30, 15 minutes (6 sets): Snatch Deadlift and Snatch
Deadlift - Snatch - Snatch - Overhead Squats (Sets 1-2) - 70% from 1-RM Snatch (Sets 3-4) - 75% from 1-RM Snatch (Set 5) - 80% from 1-RM Snatch (Set 6) - 85% of 1-RM Snatch C. Every 90 seconds, for 6 minutes (4 sets): Click in pure (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this
exercise is tough, scale to a higher receiving position and don't add weight. Follow... Every minute, for a minute, for 4 minutes (4 sets): Hang Muscle Clean x 2 B reps. Every 2 minutes, for 10 minutes (5 sets): Pure and Jerk x 3 reps 65% of 1-RM C. Mobility and activation of Kettlebell Ankle Pulse x 20-30
seconds on the side front Rack Assisted Stretch x 3-5 pulses on each side (contract/relax on your own if you don't have a partner) and thenn ... Two sets: 400 Meter Run Banded Side Walk x 20 steps followed... Glute Activation Warm-Up (20 seconds leg on the rack / 10 seconds foot from the rack) B.
Every minute, for a minute, for 5 minutes: Front squats Set 1 - 2 reps 60% Set 2 - 2 reps 65% Set 3 - 2 reps 70% Set 4 - 1 rep 75% Set 5 - 1 rep 80% Rest one minute, Invictus Competitive Program A. Complete as many rounds and reps as possible in 4 minutes: 10 Cup squats (32/24 kg) 100 meter row
rest 2 minutes and then ... Complete as many rounds and reps as possible in 4 minutes: 10 Double Kettle Deadlifts (24/16 kg) 10 Double Kettle Bent-Over Row Breathe exclusively through the nose throughout part of this part, including the rest period. If you find that your mouth falls open, you go too
hard. Slow down and resume breathing only through the nose. B. Bar Muscle-Up Progression Every Minute, Invictus Gymnastics Program Basic Workouts #7 - 3 Sets: Inch Worm Reach and Hold (3 Seconds) x 5/10 Repetition Repetitions Crunches x 10/20 Reps So Rocks x 20/40 Reps Side Plank (Right
and Left) Forward/Back Hips x 10/20 Reps Seated Straddled Legs Lift Hold x 5/10 Seconds Rest When Necessary Core Workouts #8 - 2 Sets: Permanent Side Foot Lifts on The Wall x 30/45 Reps Piked Crunches x 10/20/30 Repetitions Hollow Body Lean on Wall x 15/30/45 Seconds Wall Slides x
10/20/30 Reps Support Hold or Swing on Chairs x 15/30/45 Seconds Rest As Necessary Core Workout #9 - Invictus Gymnastics Program Please Note: Mobility and General About That how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click
on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Progression - Every 30 seconds, for 2 minutes (4 sets) of: Donkey kicks against the wall (3 stages) x 4-6 reps followed . . . Option 1 - Within 60 seconds, run one set: Med Ball Thoracic Opener x 60 seconds -
Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). A. Static Handstand Progressions - For 60
seconds, perform: Strike in the rack on the wall x 8 reps Contact with the wall should be as soft as possible. The middle fingers should point directly to the wall as static handstands require (not to the side). Rest 60 Seconds, Invictus Gymnastics Program Please note: Mobility and general information on
how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Progression - Every minute, for a minute, for 3 minutes (3 sets) complex: Nose-to-Wall
Handstand Hold x 30 seconds - Wall-faced Handstand Push-Up x 3-5 reps followed . . . Every 30 seconds, for 6 minutes (3 sets) out: Interval 1 - Invictus Competition Program A. Every 2 minutes for 8 minutes (4 sets): 3-Position Pure x 1 Rep 3 positions that we are looking for are: hip clean, hang clean,
and clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm and prepared rather than getting to heavy weight. B. Every 2 minutes, for 10 minutes (5 sets): Pure and Jerk x 3 reps and 65% from 1-RM Clean and Jerk C. Every 2 minutes, for 14 minutes (7 sets): Front
squats (Set 1 - 3 reps) - 70% Set 2 3 reps - 75% 3 3 Rep - 80% Set 4 2 Rep - 85% Set 5 1-2 Rep . Primary Session Aerobic Primer 80-85% Four Sets: Max Effort Box Jump x 2 Reps Rest As Needed They Should Be Caught Above In parallel focusing on soft sports landing. Step down safely after each
representative. Follow... Four sets of 5 deep jumps with vertical take-off 15 15 Assault Bike Sprint Rest 60 Seconds A. Build on today's heavy ... One and a quarter front squat goal is to get to 95-100% of your 1-RM Clean. Mobility and Activation Two Sets: Band Distracted Pec Stretch x 45-60 Seconds For
Side Band Distracted Lat Stretch x 45-60 Seconds on Each Side Banded Pass Thrus in squats x 10 reps followed ... Two sets: Shoulder Circles x 10 reps aside Y's, T and W x 6-8 reps per position (set face down on bench, field or chair) Banded Squats x 10 reps A. Two sets: 400 Meter Run 10 Turkish
Get-Ups (5 on each side, Page 10 Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Proposed Warm-Up 2 Rounds: 15 Air Squats 5 Inchworm Pushups With Empty Bar: 10 Deadlift, 10 Press, 10 Back Squats 5 Snatch Muscles, 5 Overhead Squats 5 Power Snatch, 5 Overhead Squats 5
Squats Snatch, 5 Snatch Balances Each new line means to take a short break before moving on to the next one. Every minute, for a minute, for 3 minutes (3 sets): Build for three sets. Invictus Extra 3-Day Weightlifting Monday (Session 1) Offered Warm-Up 3 Minutes Of Cardio (Running, Bike, Row, etc.)
Rounds 3: 10 Air Squats and 5 Inchworm Pushups 3 Burpees Rounds 2 Rounds: 10 Jumping Lunges 5 Click in Split, 3 Front Squats 5 Muscle Cleanses, 3 Front Squats 5 Power Cleans, 3 Front Squats 3 Squats Clears, 3 Press in Split Each new line means to take a short break before moving on to the
next moves A. Every minute welcome to invictus Engine! - Below you will see that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your priorities. For example, a
three-day/weekly training schedule may look like this: Monday - Running Sessions - VO2 Max Priority Wednesday - Rowing Session - Lactate Threshold Priority Saturday - Running Sessions - Aerobic Threshold Priority Or, If you want to train only 3x/week, but actually focus on the energy system rather
than modality, RECOVERY DAY A. Review of Invictus Content from The Week of Winning Experiences - The Difference Between Butterfly and Kipping Pull-Ups - Top 3 Accessories for Olympic Weightlifting Do you have a question you would like one of our coaches to answer? Send them in our way! B.
Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. RECOVERY DAY A. Invictus Content Review from Week - Refresh Your Breath (ING) - Thrusters - One Hand or Two? Winning Experience - The
Difference Between and Kipping Pull-Ups - Top 3 Accessories for Olympic Weightlifting You Have a question you would like one of coaches answer? Send them in our way! B. Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-
10 minutes with them. Invictus Competition program RECOVERY DAY A. Review of Invictus Content from the week - Refresh your breath (ING) - One hand or two? Winning Experience - The Difference Between Butterfly and Kipping Pull-Ups - Top 3 Accessories for Olympic Weightlifting Do you have a
question you would like one of our coaches to answer? Send them in our way! B. Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. Initial Session Aerobic Primer Work 80-85% For 10 minutes and 75-

80% effort: 20 Jumping Lunges 20 Barbell Overhead Squats (20/15 kg) Rest 30 seconds Breathe exclusively through the nose throughout this part, including the rest period. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. A. For quality
movement and efficiency: 20 strict feet to bar the 100-foot Pinch Walk plate (45/35 pounds) 25 feet to ring the 100-foot Pinch Walk 30 To-Bar 100-Foot Plate Walk Pinch B. Invictus Competitive Program A. For 10 minutes 75-80% effort 20 Jumping Lunges 20 Barbelle Overhead Squats (20/15 kg) Rest 30
seconds Breathe exclusively through the nose throughout this part, including the rest period. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. B. Every 3 minutes, for 18 minutes (6 sets): Deadlift x 2 reps and 87.5% from 1-RM C. Three sets:
Death March x 20 Steps and 2011 Immediately followed. Mobility and Activation Two sets: 30 seconds Band Assisted Lat Stretch (Lef) 30 seconds Band Assisted Lat Stretch (right) 30 seconds Band Assisted Pec Stretch (left) 30 seconds Band Assisted Pec Stretch (right) 30 seconds Plank Hold (elbows)
30 seconds Plank Plank Shoulder Taps Rest 60 seconds You should be able to complete this scheme in less than 10 minutes. A. Two sets: Wall Facing Handstand Marching x 10-12 Reps Rest As Needed, and Then... Mobility and activation accumulate 90-120 seconds in the T-Spine Hold on the foam
roller followed ... Pigeon Stretch (add a streak if necessary) x 60 seconds on each side alternating Reverse Lunge x 10 reps with 2 second hold at the bottom followed ... Paul Slides x 10 Reps PVC Pass Thrus x 10 Reps PVC Overhead Squats x 10 Reps Barbell Warm-Up With An Empty Barbell Full: 3
Muscle Snatches 3 Ovehead Squats 3 Snatch Balances 3 Hang Power Snatches 3 Hang Squats Snatches Focus on Hitting Each Position Exactly and With Purpose. Competition A. Every 90 seconds, for 6 minutes (4 sets): Squat Jerk x 3 reps If mobility is a problem - stick to stick Bar and work to get
below each set. If mobility is not a problem, build within 4 sets. B. Every 2 minutes, for 14 minutes (7 sets): Snatch x 1 rep 88-93% C. Every 2:30, for 12:30 (5 sets): Pure and Jerk x 1 rep 90% Then ... Every 3 minutes of the primary session A. Every 90 seconds, for 4:30 (3 sets): Hip Power Snatch x 2
reps followed ... Every 90 seconds, for 4:30 (3 sets): Click Click in Split Jerk Position x 5 Reps Build within 3 sets. B. Every 2 minutes, for 14 minutes (7 sets): Snatch x 1 rep 88-93% C. Every 2:30, for 12:30 (5 sets): Pure and Jerk x 1 rep 90% Then ... Swimming Technique and Active Recovery Session
Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility is your choice of 4 minutes of front-shoulder mobility of your choice of 4 minutes of quad mobility of your choice of 4 minutes of lat and Subscap Mobility of your choice of Focus on relaxed breathing throughout these mobility
exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Swimming Tip of the Week: I strongly recommend purchasing a Finis tube so that you can swim without worrying about breathing. Page 11 Invictus
Competitive Program Swimming Techniques and Active Recovery Session Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your choice of 4 minutes of front-shoulder mobility is your choice of 4 minutes of quad mobility of your choice of 4 minute lat and Subscap Mobility
of your choiceFocus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you should retreat to a place where you can maintain a rhythmic breath pattern.II. Swimming Tip of the week: I highly recommend purchasing a Finis tube so you can
swim without worrying about breathing. Every athlete should assess how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a full day of rest. If this is the option you choose, then you may not feel guilty for not going to the gym. Rest is
crucial to progressing in your preparation, so if you decide to relax, then don't be sorry! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on these areas. 3 - Mobility and activation Spend 5-8 minutes, spending concentrated time, rolling out
lats, t-spine, jabs and traps. Warm-Up Flow Three Rounds: 400 Meter Run 25 Kettlebell Swings (weight dependent on athlete) Breathe exclusively through the nose on this whole part. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. A. 35-
49: Finish three rounds at 70-75% perceived perceived Legless Rope Climbing x 2 Climbing GHD Sit-Ups x 15 Reps 50-54: Complete Three Rounds on 70-75% Perceived Effort: Legless Rope Climb x 1 Climb 1 Rope Climbing GHD Sit-Ups x 15 Reps 55: Complete Three Rounds at 70-75% Perceived
Effort: Rope Rises x 2 Rise GHD Sit-Ups x 10 Reps If You Don't Have GHD Machine, then, Please, please. Replace 20/14 pounds of medicine ball weighted squats B. Primary training session Two sets: Biceps Opening Curls x 5/5/5 Reps Rest As Necessary Triceps Opening Extensions x 5/5/5
Repetitions Recreation As Needed Followed... Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, Raising straight hands at 90 degrees) Incline Y Raises x 10 Reps No. 2121 (face down, raising straight hands at 45 degrees) Incline I raise x 10 reps (face down, raising straight
hands ahead) A. Invictus Competition Program A. Three sets: Max Height Box Jump x 3 reps Rest as needed You should land parallel to the soft, sporty landing. Step down safely after each representative. Follow... Four Sets: 5 Seated Box Jumping 5 Wide Jumps 15 Second Assault Bike Sprint Rest 60
Seconds B. Every 2 minutes, for 10 minutes (5 sets): Snatch Pull - Snatch Pull - Slow Pull Snatch - 65-80% Start with 65% - Primary session A. Every 2 minutes, for 8 minutes (4 sets): 3-Position Pure x 1 Rep 3 positions that we are looking for are: Hip Pure, Mid Hang Clean, and Clean from The Floor.
Use this as a warm-up/preparation exercise. The focus is on getting warm and prepared rather than getting to heavy weight. B. Every 3 minutes, for 18 minutes (6 sets): Net Pull Clean Clean Clean Front Squats Sets 1-2: 1 Rep 75% from 1-RM Pure Sets 3-4: 1 Rep 80% Sets 5-6: 1 Rep 85% C. Invictus
Contest A. Every 6 Minutes, for 12 Minutes (2 Sets) Out: 16 Single Dumbbell Alternating Box Step-Ups (50/35 lbs) 16 Calories Rowing 14 Single Dumbbell Alternating Box-Ups (50/35 lbs) 14 Calories Rowing 12St single Dumbbell Alternating Step-Ups (50/35 lbs) 12 calories of rowing breathes exclusively
through the nose throughout this part, including the rest period. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. B. Handstand Push-Up Progression - If you are not familiar with the process of handstand wringing out the negatives and tempo,
Mobility and Activation Band Assisted Lat Stretch x 30 seconds towards Band Assisted Tricep Stretch x 30 seconds on each side, then... Attack the bike or run x 3-4 minutes followed ... Two sets: 30 seconds of Banded Side Walks (right) 30 seconds banded sideways (left) 30 seconds Banded Monster
Walks (forward) 30 seconds Banded Monster Walks (back) 30 Second Banded Squats 30 Seconds Inchworm Walk A. Invictus Gymnastics Program Basic Workouts #4 - 3 Sets: L-Sit Lifts on Box x 10/15/20 Reps Hand Plank Cross Knee-to-Elbow x 10 Reps. x 10/15/20 Reps Straddle Lifts on the field x
10/15/20 Reps Hand Plank Cross Knee-to-Elbow x 10 Reps Straight Body Crunch x 10/15/20 Reps Rest As Needed. Essential Workouts #5 - 3 Sets: Sitting Piked Double Leg Lifts x 10/15/20 Repetitions Tuck-Up for V-Up Complex x 5/10/15 Reps Side Hand Plank W/Hip Circles x 5/10/15 Reps Side Bar
w/ Hip Circles x 5/110/15 Reps Superman Open / Close x 10/15/20 Rest 2 Minutes Basic Workout #6 - Invictus Gymnastics Program Please Note: Mobility and General Information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on
the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - One set: Kettlebell ankle pulse x 20 reps (each leg) Followed by . . . Option 1 - Every 10 seconds, for 2 minutes (6 sets) out: Interval 1 - front weighted gun squat balance x 5 seconds (right leg) Interval
2 - Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression
- One set: Kettlebell ankle pulse x 20 reps (each leg) Followed by . . . Every minute, for a minute, for 2 minutes (2 sets) out: Alternating gun squats x 6-8 reps (3-4 reps of each leg) then. Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can
be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - One set: Kettlebell ankle pulse x 20 reps (each leg) Followed by . . . Every 10 seconds, for 2 minutes (6 sets) out:
Interval 1 - Weighted Pistol Balance Pulses x 2 Reps (right foot, Primary Exercise Aerobic Primer) 80-85% Three sets: Max Height Box Jump x 3 Repetitions Rest as needed They should be caught above parallel to focusing on soft sports landing. Step down safely after each representative After... Four
sets of 5 Seated Box Jump 5 Wide Jump 15 Second Assault Bike Sprint Rest 60 Seconds A. Build to date 1-RM Dead-Stop Front Squat Compare results from August 10, 2020. B. Every Minute, Mobility and Activation Mind Muscle Overhead Motion Prep T-Spine Pulse on bench x 45-60 (focus on your
breathing) Band Assisted ankle pulse x 30 seconds on each side and finish with ... Two sets: Y's, T's, W's x 5 reps for Position Over/Under Barbell x 30 Seconds Warm-Up Flow One set: 1000 Meter Row Single Arm Dumbbell Press x 10 reps on each side (weight to athlete) Cup squats x 20 reps Breathe
exclusively through the nose throughout this part. Page 12 Invictus Extra 3-Day Weightlifting Monday (Session 1) Suggested Warm-up 3 3 Cardio (Running, Bike, Row, etc.) Round 3: 3 Pullups and 6 Burpees 9 Jumping Air Squats 1 Round: Keep the bottom of the air squats for 1 minute With an empty
bar: 5 Deadlift, 5 Muscle Clears, 5 Press in Split 3 Power Cleans, 3 Jerk Grip Overhead Squats 3 Clean and Jerks 3 Slow Pull Clean Jerks Each new line means to take a short break before moving on to the next Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Suggested Warm-Up 3
Minutes Of Cardio (Running, Bike, Row, etc.) Round 3: 3 Inchworm Pushups - 6 Burpees - 9 Air Squats - 12 Lunges With Empty Bar: 8 Back Squat, 8 Deadlift, 8 Press 4 Muscle Snatch, 4 Squat 4 Power Snatch, 4 Snatch Balances 4 Slow Pull Snatch (Each means a short break before going to the next
A.A. , for a minute, for 3 minutes (3 sets): Snatch Press from getting the position x 5 reps Build over three sets. Invictus A. Competition Program Every 90 Seconds, for 6 Minutes (4 Sets): Click in Pure (Sots Press) x 5 Reps Build within 4 sets. If the flexibility in this exercise is tough, scale to a higher
receiving position and don't add weight. Every minute, for a minute, For 4 Minutes (4 Sets): High Net x 2 Reps B. Every 3 minutes, for 18 minutes (6 sets): Pure traction Pure Pure Front Squats Jerk Jerk Sets 1-2 1 Rep 75% from 1-RM Pure 2018 Invictus Endurance Program, Invictus Smart Engine
Program Welcome to Invictus Engine Invictus Engine - Below you will see that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your priorities. For example, a three-
day/weekly training schedule might look like this: Monday - Running Sessions - VO2 Max Priority Wednesday - Rowing Sessions - Lactate Threshold Priority Saturday - Running Sessions - Aerobic Threshold Priority Or if you want to train only 3x/week, but really focus on energy system, not modality,
Invictus Competitive Program Mobility and Activation Two sets: 30 seconds Banded Palloff Hold (left) 30 seconds Banded Palloff Hold (right) 30 seconds Striped side walk (left) 30 seconds Striped side walk (right) 30 seconds Plank Hold (elbows) 30 seconds Plank Shoulderr Taps Rest 60 seconds You
should be able to complete this entire circuit in less than 10 minutes. A. Two sets: Autonomous Split Handstand x 10 Reps Rest as needed followed. Primary session A. Against 3-minute hours... Line 500 meters Max Reps from Barbell Overhead Squats (20/15 kg) Try to bring your grip in a narrower on
each set squats in order to get to the same grip as you would use a jerk. Breathe exclusively through your nose throughout this part, including 60 second rest. If you find that your mouth falls open, you go too hard. Slow pace and resume breathing only through the nose. Rest 60 seconds and then...
Against 3-minute hours... Invictus Competition program A. Against 3-minute hours... Line 500 meters Max Reps from Barbell Overhead Squats (20/15 kg) Try to bring your grip to a narrower on each set of overhead squats in order to get to the same grip as you would use the jerk. Breathe exclusively
through your nose throughout this part, including 60 second rest. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. Rest 60 seconds and then... Against 3-minute hours... Run out 400 meters Max Reps Russian swing weights (32/24 kg) Rest
60 seconds and repeat a total of two SETS each pair - Primary session A. Every 90 seconds, for 6 minutes (4 sets): Squat Jerk x 3 reps If mobility is a problem - stick to an empty bar and work to get below each set. If mobility is not a problem, build within 4 sets. B. Every 2 minutes, for 14 minutes (7
sets): Snatch x 1 rep 85-88% C. Every 90 seconds, for 15 minutes (10 sets): Pure and Jerk x 1 rep 85% D. Invictus Competition program A. Every 90 seconds, for 6 minutes (4 sets): Squat Jerk x 3 reps If mobility is a problem - stick to an empty bar and work to get below each set. If mobility is not a
problem, build within 4 sets. B. Every 2 minutes, for 14 minutes (7 sets): Snatch x 1 rep 85-88% C. Every 90 seconds, for 15 minutes (10 sets): Clean and Jerk x 1 rep 85% D. Back squats Set 1 - Mobility Activation 12-minute mobility for hip Hinge Barbell Warm-Up with an empty bar full: 3 muscle scraps
3 Ovehead squats 3 Snatch Balances 3 Hang Power Snatches 3 Hang Squats With an empty barbell, full: 3 muscle cleans 3 front squats 3 High clears 3 Hang Power Clears 3 Hang Squat Clears Focus on hitting each position accurately and with purpose. A. Every 2 minutes, for 8 minutes, Page 13 of
the Invictus Competition Swimming Techniques program and Active Recovery Sessions Swimming Workouts designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility is your choice of 4 minutes of front-shoulder mobility of your choice of 4 minutes of quad mobility of your choice of 4 minutes of Lat
and Subscap Mobility of your choice. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. Swimming Technique and Active Recovery Sessions Swimming Workouts Designed by Heidi Fearon A. I. 4 Minutes Hip
Flexor Mobility Your Choice 4 Minutes Front Shoulder Mobility Your 4 minutes of quad mobility is your choice of 4 minute lat and Subscap Mobility is your choice of focus on relaxed breathing throughout these mobility exercises. If If Can't breathe properly, the stretch is too intense and you need to retreat
to a place where you can maintain a rhythmic breathing pattern. II. Swimming Tip of the Week: Review the next article on body position tips! Every athlete should assess how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a full day
of rest. If this is the option you choose, then you may not feel guilty for not going to the gym. Rest is crucial to progressing in your preparation, so if you decide to relax, then don't be sorry! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on
these areas. 3 - Initial Session Two Sets: Biceps Opening Curls x 5/5/5 Reps Rest As Necessary Triceps Opening Extensions x 5/5/5 Repetitions Rest As Needed Followed... Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, Raising straight hands at 90 degrees) Incline Y
Raises x 10 Reps No. 2121 (face down, raising straight hands at 45 degrees) Incline I raise x 10 reps (face down, raising straight hands in front) A. Mobility and activation Of Distracted Ankle Mobility x 60 seconds towards Hawaiian squats x 30 seconds with each side followed ... Upper Body Warm-Up
Prep (8-10 reps per position) Warm flow is not for time, but for breathing efficiency and quality of movement: 500 meters of string followed . . . Two rounds: 50 double unders or single-unders 20 successive Dumbbell Snatches (50/35lb.) follow... 500 Meter Row Breathe exclusively through the nose
throughout this part. Competition program Invictus A. Three sets: Depth drops x 10 reps (slightly higher field than the previous week) Rest as needed followed . . . Every three minutes, For 15 minutes (5 sets): 5 double dumbbell squat jumps (50/35 pounds) 5 Unweighted Max Effort Vertical Jumps 10/7
Calories Assault Bike Sprint B. Every 2 minutes, for 10 minutes (5 sets): Snatch Pull and Snatch Pull (Slow Snatch Snatch) 65-80% Start with 65% and as the set goes on. Competition program Invictus A. Three rounds - escalating pace: 90 seconds of assault bike 10-inch worms 10 Box Jumps (Step
Down) Round 1: 20/18 Round 2: 24/20 Round 3: 30/24 Breathe exclusively through the nose throughout this part. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. B. Muscle-Up Progression Bar Every 15 seconds, for 2 minutes (8 sets) out:
Swinging your knees to the bar x 1 rep followed. . Mobility and activation Select any exercise from this article that will help you prepare for your Front Rack and then ... 500 Meter Row th Easy Tempo Two Sets: Deep Squat Progression x 5 Reps Banded Side Walk x 20 Steps Followed... Glute Activation
Warm-Up (20 seconds leg on rack / 10 seconds leg off A. Take 10 minutes to build up to 85% of your anterior squat and then... Every 3 minutes of the primary session A. Every 90 seconds, for 6 minutes (4 sets): Click in pure (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this exercise is
tough, scale to a higher receiving position and don't add weight. Follow... Every minute, for a minute, for 4 minutes (4 sets): High Pure x 2 Reps B. Every 3 minutes, for 18 minutes (6 sets): Pure Deadlift - Pure traction with 3-second Knee pause - Pure with a 3-second pause in the knee Set 2 - 70% off 1-
RM Clean (Sets 3-4) - 75% off 1-RM Clean (Sets 5-6) - 80% from 1-RM Clean C. Invictus Gymnastics Basic Workout Program #1 - Two sets: Hollow Bounce Body 60/0/60/60/0 80/100 Reps Straight Body Ceiling Reaching Crunches x 10/20/30 Reps So Rock So x 10/20/30 Rep Hollow Body From Side to
Rock x 10/30 20/30 Reps Hand Plank Arch /Hollow x 10/20/30 Reps Limbo Twist x 10/20/30 Reps Rest As Needed Core Workout #2 - Two Sets , on time, out: Hand Plank Leverage Push x 50 Reps Push-Up x 10 Reps Elbow Plank x 30 Seconds Push-Up x 10 Reps Hand Plank Leverage Tap x 50 Reps
Rest 60 Seconds Core Workout #3 - Invictus Gymnastics Program Please Note : Mobility and general information on how best to use this programming can be found below the three sessions of the bottom page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session
1 A. Static Handstand Progression - Option 1 - Every minute, for a minute, for 6 minutes (3 sets) out: Interval 1 - Finger presses x 15-20 reps Interval 2 - Box Bridge Practice x 40 seconds Spend this time learning how to get in and out of the bridge on the field. Invictus Gymnastics Program Please note:
Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Progression - Every minute, for a minute, for 4
minutes (2 sets) out: Interval 1 - Finger Presses x 15-20 Reps Interval 2 - Wall Climb x 4 Reps followed . . . Within 60 seconds, invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page.
For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Progression - Within 90 Seconds, Run One Donkey Kick Burpees x 20 Reps Rest 30 Seconds, then . . . Every minute, for a minute, for 3 minutes (3 sets) out: Wall-faced Split Stand Hold
x 45 seconds followed. Invictus Extra 3-Day Weightlifting Monday (Session 1) Suggested Warm-Up 3 Minutes Of Cardio (running, bike, string, etc.) Round 3: 10 Air Squat Squats 5 Inchworm Pushups - 3 Burpees 2 rounds: 10 jumps and 5 pull-ups with empty bar: 5 Deadlift, 5 Press in Split, 3 Front
Squats 5 Muscle Clears, 3 Front Squats 5 Power Cleans, 3 Front Squats 3 Slow Pull Squats Clears, 3 Press in Split Each new line means to take a short break before moving on to the next movements A. Page 14 Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Suggested Warm-up 3
Minutes Bike, row, etc.) 5 rounds: 8 air squats and 6 Lunges - 4 Burpees - 2 Pulling up with an empty bar: 10 Deadlift, 10 Press, 10 Back Squat 3 Muscle Snatch, 3 Overhead Squats 5 Power Snatch 5 Squat Snatch 5 Power Clean and 5 Power Jerk'Every New Line means to make a short break before
crossing the next move. Every 90 seconds, for 6 minutes (4 sets): Build within 4 sets. Invictus A. Competition Program Every 90 Seconds, for 6 Minutes (4 Sets): Click in Pure (Sots Press) x 5 Reps Build within 4 sets. If the flexibility in this exercise is tough, scale to a higher receiving position and don't
add weight. Follow... Every minute, for a minute, for 4 minutes (4 sets): High Pure x 2 Reps B. Every 3 minutes, 18 minutes (6 sets): Pure Deadlift - Pure traction with 3-second pause in the knee - Pure with a 3-second pause in the knee Set 2 - 70% from 1-RM Clean (Sets 3-4) - 75% from 1-RM Clean
(Sets 5-6) - 80% From 1-RM Clean C. Mobility and Activation One set: Kettlebell Ankle Pulse x 30 Seconds on Each Side of Psoas Pulse x 30-45 Seconds On Each Side Two Sets: Shoulder Circles x 10 Reps on Each Side of Y's, T and W x 6-8 Reps per Position (Set Face Down on Bench, Field or
Chair) Banded Squats x 10 reps and finish with ... Banded Sotts Tap x 8-10 Reps Warm-Up Flow Two Sets: 500 Meter Row Unweighted Overhead Squats x 15 Reps One-Unders x 50-60 Reps This May Be a Barbell, Primary Session Three Set: Depth Drops x 10 Reps (Slightly Higher Than the Previous
Week) Rest As Needed. . Every 3 Minutes, For 15 Minutes (5 Sets): 5 Double Dumbbell Squat Jumping (50/35 Lbs) 5 Unweighted Max Effort Vertical Jumps 10/7 Calorie Assault Bike Sprint A. Build today a heavy complex... 1 Pause front squats and 2 front squats to pause the front squat, slow 3-second
descent, 3-second pause, then as fast as you can; Invictus Competitive Program 2018 Invictus Endurance Program, Invictus Engine Program Welcome to Invictus Engine! - Below you will see that the format of our program provides you with 10 different learning options, classified by modality and energy
system, and puts the power your hands to structure your workout schedule around your priorities. For example, a three-day/weekly workout schedule may look like this: Monday - Running Session - VO2 Max Priority Wednesday - Rowing Session - Lactate Threshold Priority Saturday - - Session - Aerobic
Threshold Priority Or if you want to train only 3x/week but really focus on the energy system, not Modality, Mobility and Activation Two Sets: 20 Seconds Banded Palloff Hold (Left) 20 Seconds Banded Palloff Hold (Right) 30 seconds Banded Lateral Walk (left) 30 seconds Striped side walk (right) 30
seconds CrossOver Symmetry Reverse Fly 30 seconds CrossOver symmetry bent over rows of 20 seconds Banded Forward Walk (left) 20 seconds Banded Forward Walk (right) Rest 60 seconds You should be able to complete this whole scheme in less than 12 minutes. A. Three sets: Donkey kicks into
the box x 15 reps followed. Invictus Competition Program A. Complete rounds 21, 15 and 9 reps on 70-75% effort: Dumb thrustbeller (35/25 lb DBs) Down-Ups Rest 3 Minutes and then . . . Full rounds 12, 9 and 6 reps at 70-75% effort: Dumbbell Thruster (50/35 lb DBs) Down Ups Breathe exclusively
through the nose throughout this part. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. B. Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps and 82.5% of 1-RM C. Primary session A. Full rounds 21, 15 and 9 reps at 70-75% effort:
Dumbbell Thruster (35/25 lb DBs) Down-Ups Rest 3 minutes, followed by . Full rounds 12, 9 and 6 reps at 70-75% effort: Dumbbell Thruster (50/35 lb DBs) Down Ups Breathe exclusively through the nose throughout this part. If you find that your mouth falls open, you go too hard. Slow down and resume
breathing only through the nose. B. For movement quality and efficiency: 10 Strict to-Rings 3-5 Strict Muscle-Ups 15 Toes-to-Rings 5-7 Kipping Muscle-Ups 10 Strict to-Rings 3-5 Strict Muscle-Ups 15 To-Ring 5-7 Kipping Muscle-Ups C. Mobility x 20 Reps Two Sets: Floor Slides x 8-10 Reps Deep Squat
Progression x 5 Reps Kettlebell Windmill x 5 Reps For Side Warm Stream Three Sets: Assault Bike x 12/10 calories 45/33 pounds Overhead squats x 10-15 reps Ring-Rows x 10 reps breathe exclusively through the nose throughout this rest period. Primary session A. Every 90 seconds, during 4:30 (3
sets): Hip Power Snatch x 2 reps followed ... Every 90 seconds, for 4:30 (3 sets): Click Click in Split Jerk Position x 5 Reps Build within 3 sets. B. Every 2 minutes, for 14 minutes (7 sets): Snatch x 2 reps and 80-83% C. Every 90 seconds, 15 minutes (10 sets): Pure th Jerk x 1 rep 80% D. Page 15Spm
for 3 sets.B. Every 2 minutes, for 14 minutes (7 sets): C. Every 90 seconds, for 15 minutes (10 sets): Clean and Jerk x 1 rep 80% Invictus Swimming Contest Workout designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your choice of 4 minutes of front shoulder mobility is your choice of 4
minutes quad mobility of your choice of 4 minute Lat and Subscap Mobility your choice of Focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II.
Warm-Up Technique drills four sets: 25 Meter Finger Tip Drag 25 Meter Stroke Count - Swimming Technique and Active Recovery Session Swimming Workout, designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your choice 4 minutes of front-shoulder mobility is your choice of 4 minutes quad
mobility of your choice of 4 minutes and Latscap Subscap Mobility is your choice of Focus on relaxed breath. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Warm-Up Technique drills four sets: 25 meter
Finger Tip Drag 25 Meter Stroke Count - Every athlete should evaluate how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a full day of rest. If this is the option you choose, then you may not feel guilty for not going to the gym. Rest
is crucial to progressing in your preparation, so if you decide to relax, then don't be sorry! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on these areas. 3 - Initial Session Two Sets: Biceps Opening Curls x 5/5/5 Reps Rest As Necessary
Triceps Opening Extensions x 5/5/5 Repetitions Rest As Needed Followed... Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, Raising straight hands at 90 degrees) Incline Y Raises x 10 Reps No. 2121 (face down, raising straight hands at 45 degrees) Incline I raise x 10
reps (face down, raising straight hands ahead) A. Invictus Competition Program A. Three sets: Depth drops x 8 reps (slightly higher field than the previous week) Rest as necessary. . Every 2:30, for 10 minutes (4 sets) 5 Burpee High Box Jumping 12/10 Calorie Assault Bike Sprint B. Every 2 minutes, for
12 minutes (6 sets): Snatch x 3 repetitions 55-65% C. Complete as many rounds and reps as possible in 25 minutes: 400 Meter Run 20 Breast-Bar Pull-Ups 10 Burpee Box Get-Overs (48/40) or Burpee Box Jump-Overs (30/24) D. Mobility and Activation Spend 5-8 minutes spending concentrated lat
rolling time, t-spine, pecs and traps. Warm-Up Three rounds: 300 Metre Row 10 Bar Overhead Squats (20/15 kg) 10 Burpees Over Erg Try to bring your power to a narrower on each set of overhead squats in order to get to the same grip as you would Jerk. Breathe exclusively through your nose
throughout this part, including 90 second rest. If you find that your mouth falls open, you go too hard. Invictus Entries program A. Complete rounds of 18, 14 and 12 reps at a time: Calories Assault Bike Aternating Dumbbell Hang Clean and Jerk (35-50/25-35 pounds) (keep these light and efficient) Rest
until the running clock reaches 6:00 and then repeat. Breathe exclusively through the nose throughout this part, including the rest period. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. B. Handstand Push-Up Progression If you are not
familiar with the process of handstand wringing out negatives, Primary session A. Every 90 seconds, for 6 minutes (4 sets): Click in the net (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this exercise is tough, scale to a higher receiving position and don't add weight. Follow... Every minute, for
a minute, for 4 minutes (4 sets): Hang Muscle Clean x 2 B reps. Every 3 minutes, 18 Minutes (6 Sets): Clean Lift Off - Net High Pulling - Pure - Front Squat - Jerk 1 - 60% From 1-RM Clean Set 2 - 65% From 1-RM Clean Sets 3-4 - 70% From 1-RM Clean Sets 5-6 75 % of 1-RM Clean C. Mobility and
Activation kettlebell Ankle Pulse x 20-30 Seconds on Each Side Front Rack Assisted Stretch x 3-5 Pulses on Each Side (contract/relax on your own if you don't have a partner) Two sets: Assault bike x 60 seconds Hawaiian squats x 5 reps on each side Over/Under Drill x 10 Reps (5 in Each Direction) A.
Five sets : Front squats x 3 reps and 85% Rest 2-3 minutes B. TO WORK IN THE WORLD, OR HOLD THE SECOND AND REALLY COMFORT with these POSITIONS. Invictus Gymnastics Program Essential Workouts #13 - 3 Sets: Hand Plank Arm Scratchers x 10/15/20 Reps Elbow Plank Oblique
Crunches x 10/15/2 0 Reps Hollow Body Flutter Kicks x 30/45/60 Seconds So Rocks (Fast) x 30/45/60 Reps Rest 2 Minutes With Ascending Dog Stretch and sides Essential Workout #14 - 3 sets: Side Hand / Elbow Planck Hip Cranes x 10 Reps Elbow Plank Arch / Hollow x 10 replays Skydivers x 10
Reps Hollow Body Crunchit x 10 Reps Bent-over Reverse Crunches x 10 Reps No Recreation Essential Workout #15 - Invictus Gymnastics Program Please Note: Mobility and General Information on how best to use this program can be found below session three on this page. For full tutorials, click on
the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - Option 1 - Every 30 seconds, for 60 seconds (one set) of: 1 - Front weighted pistol squat balance x 15 seconds (right leg) Interval 2 - Front weighted gun squat balance x 15 seconds (left foot) - Invictus
Gymnastics Program Please note: Mobility and general information for for The best use of this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - Every
30 seconds for 60 seconds (one set) out: Interval 1 - Pistol Squat Balance x 20 Seconds (Right Foot) Interval 2 - Pistol Squat Balance x 20 Seconds (Left Foot) Then. . Every minute, Invictus Gymnastics Program Please note: Mobility and general information on how best to use this programming can be
found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Pistol Squat Progression - Every 30 seconds for 60 seconds (one set) out: Interval 1 - Pistol Balance Pulse x 8 Reps (right leg) Interval 2 - Pistol
Balance Pulse x 8 Reps (left foot) Then . . . Every Minute, Page 16 Invictus Extra 3-Day Weightlifting Monday (Session 1) Suggested Warm-Up: 3 Minutes Of Cardio (Running, Bike, Row, etc.) Rounds 3: 10 Air Squats 3 Front Squat 5 Power Cleans, 3 Front Squats 3 Squats Clears, 3 Press in Split Each
New Line Means to Take a Short Break Before Moving to the Following Movements Invictus Comprehensive 5-Day Weightlifting Monday (Session One) Suggested Warm-Up: 3 Minutes (Running, Cardio Bike, Row, etc.) Round 3: 10 Air Squats and 5 Inchworm Pushups 3 Burpees 2 Rounds: 10 Jumping
Lunges and 5 Pullups With Empty Bar: 5 Deadlift, 5 Press in Split, 3 Front Squats 5 Muscle Cleansing, 3 Front Squats 5 Power Cleans , 3 Click in Split Each new line means to take a short break before moving on to the following movements A. Every 90 seconds, Mobility and Activation Two sets: Band
Distracted Pec Stretch x 45-60 seconds for the side of the Band Distracted Lat Stretch x 45-60 seconds with each side of the Banded Pass Thrus in the seating of x 10 reps followed ... Breast Opener x 8-10 Reps Warm-Up Flow Three Sets: Assault Bike x 20/15 Calorie Paloff Tap x 30 Seconds On Each
Side Bear Crawl x 25 Breathe exclusively through the nose throughout this part. If you find that your mouth is falling open, Invictus Competitive program A. Every 90 seconds, for 6 minutes (4 sets): Click in pure (Sots Press) x 5 reps Build within 4 sets. If the flexibility in this exercise is tough, scale to a
higher receiving position and don't add weight. Follow... Every minute, for a minute, for 4 minutes (4 sets): Hang Muscle Clean x 2 B reps. Every 2 minutes, for 12 minutes (6 Hip Clean x 2 Reps and 65-70% of 1-RM Clean C. Initial Session Three Sets: Depth Drops x 8 Reps (Slightly Higher Than the
Previous Week) Rest As Needed . . . Every 2:30, for 10 minutes (4 sets) 5 5 High Box Jumps 12/10 Calorie Assault Bike Sprint A. Build to date 2-RM ... One with a quarter front squat B. Every minute, for a minute, for 3 minutes (3 sets): Snatch Press from getting x 4 reps build up for three sets. 2018
Invictus Endurance Program, Invictus Engine Program Welcome to Invictus Engine! - Below you will see that the format of our program provides you with 10 different learning options, classified by modality and energy system, and puts power in your hands to structure your training schedule around your
priorities. For example, a three-day/weekly training schedule may look like this: Monday - Running Sessions - VO2 Max Priority Wednesday - Rowing Sessions - Lactate Threshold Priority Saturday - Running Sessions - Aerobic Threshold Priority Or if you want to train only 3x/week, but really focus on the
energy system rather than modality, RECOVERY DAY A. Review of Invictus Content from the week - The Lost Art of Isolation - Pro Tip: Going From Clean to Jerk - Great Kettle Swing Debate - How to Connect a Muscle Bar-Ups - Snatch Liftoff Drill Do You Have a Question You'd Like One of Our
Coaches to Answer? Send them in our way! (Secure email) B. Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. RECOVERY DAY A. Review of Invictus Content From the Week - The Lost Art of Isolation
- Pro Tip: Going From Clean to Jerk - Great Kettle Swing Debate - How to Connect The Muscle Bar-Ups - Snatch Liftoff Drill Do you have a question you would like one of our coaches to answer? Send them in our way! (Secure email) B. Mobility and maintenance using our Mind Muscle Video playlist as a
guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. Invictus Competitive Program RECOVERY DAY A. Review of Invictus Content from the Week - Lost Art of Isolation - Pro Tip: Going From Clean to Jerk - Great Kettle Swing Debate - How to Connect Bar Muscle-Ups -
Snatch Liftoff Drill Do You have a question you would like one of our trainers to answer? Send them in our way! (Secure email) B. Mobility and maintenance using our Mind Muscle Video playlist as a guide: - Choose 1-2 thoracic mobility workouts and spend 5-10 minutes with them. Mobility and activation
Banded Perfect Stretch x 45-60 seconds on each side and then ... Accumulate 90 seconds in the group helped squat follow ... Plank with Forward Reach x 10 reps on each side of the Planck with side coverage of x 10 reps per side finish with ... Jumping Prep A. Three sets: Kick up the wall x 10 reps
Three sets: Wall Hanstand Thigh Taps x 16-20 reps (Scalise: Hip Cranes on the Box) and then . Primary Session Within 10 Minutes and 75-80% Effort: 20 Jumping Lunges 20 Alternating One-Armed One-Armed Snatches (50/35 pounds) 20 one-armed Dumbbell Push Press (10 left / 10 right) Rest 30
seconds Breathe exclusively through the nose throughout this part. If you find that your mouth falls open, you go too hard. Slow down and resume breathing only through the nose. A. Three sets for movement quality and efficiency: 10 Turkish Get-Ups (5 each hand) 20 Alternating Pistols 150-foot bamboo
bar overhead Carry (if you don't have a Bamboo Bar, Invictus Competition Program A. For 10 minutes 75-80% effort: 20 Jumping Lunges 20 Alternating One-Armed Dumbbell Snatches (50/35 lbs) 20 One-Armed Dumbbell Push Press (10 left / 10 right) Rest 30 seconds Breathe exclusively through the
nose throughout this part. That your mouth falls open, you go too hard. slow down and resume breathing only through your nose. B. Every 2 minutes, For 20 minutes (10 sets): Deadlift x 3 reps and 80% of 1-RM C. Three sets: Hard Leg Deadlift x 10 Reps Rest 90 Seconds Pitch Thrust Thrusts x 10 Reps
10X1 (go as heavy as possible - Mobility activation and Accumulate 90-120 seconds in T-120 seconds in T-Stick Hold on the penalty roller followed ... Pigeon Stretch (add a streak if necessary) x 60 seconds on each side alternating Reverse Lunge x 10 reps with 2 second hold at the bottom followed ...
Paul Slides x 10 Reps PVC Pass Thrus x 10 Reps PVC Overhead Squats x 10 Reps Warm-Up Flow 200 Meter Bottom Up Kettlebell Carry (switch arms every 50 meters) and then... Page 17 Building in weight, but don't go heavier than you can comfortably and safely return to the back rack. Build for 3
sets.B. Every 90 seconds, for 18 minutes (12 sets): Initial session Every 90 seconds, for 4:30 (3 sets): Drop Snatch x 2 reps Building in weight, but don't go heavier than you can comfortably and safely return to the back of your rack. Follow... Every 90 seconds, for 4:30 (3 sets): Behind the Neck Press in
Split Jerk Position x 5 Reps Build over 3 sets. A. Every 90 seconds, for 18 minutes (12 sets): Snatch x 1 Rep 85% B. Swimming Techniques and Active Recovery Session Swimming Workouts, designed by Heidi Fearon A. I. 4 Minutes Hip Flexor Mobility your choice of 4 minutes of front-shoulder mobility
is your choice of 4 minutes quad mobility of your choice of 4 minutes Lat and Subcaps Mobility your choice of Focus on relaxed breathing. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Please review this
tutorial for tips on proper kicking mechanics! Invictus Competitive Program Swimming Techniques and Active Recovery Sessions Swimming Workouts Designed by Heidi Fearon A. I. 4 Hip Flexor Mobility your choice of 4 minutes of front shoulder mobility is your choice Minutes of quad mobility are your
choice of 4 minute lat and Subscap Mobility your choice of focus on relaxed breathing throughout these mobility exercises. If you can't breathe properly, the stretch is too intense and you need to retreat to a place where you can maintain a rhythmic breathing pattern. II. Please review this tutorial for tips on
proper kicking mechanics! Every athlete should assess how they feel today. Assess how your body reacted to the Monday-Wednesday session and either do the following: 1 - Take a full day of rest. If this is the option you choose, then you may not feel guilty for not going to the gym. Rest is crucial to
progressing in your preparation, so if you decide to relax, then don't be sorry! 2 - Mobilization. Use your usual training time to mobilize. Find your problem areas and spend some time focusing on these areas. 3 - Initial Session Two Sets: Biceps Opening Curls x 5/5/5 Reps Rest As Necessary Triceps
Opening Extensions x 5/5/5 Repetitions Rest As Needed Followed... Rear Delt Warm Up Two Sets: Incline T Raises x 10 Reps No 2121 (Face Down, Raising straight hands at 90 degrees) Incline Y Raises x 10 Reps No. 2121 (face down, raising straight hands at 45 degrees) Incline I raise x 10 reps (face
down, raising straight hands in front) A. Mobility and activation Of Distracted Ankle Mobility x 60 seconds towards Hawaiian squats x 30 seconds with each side followed ... Upper Body Warm-Up Prep (8-10 Reps per Position) Warm-Up Flow Two Sets: 500 Meter Row 10 Box Step-Ups (24/20) 50 Double
Unders or Single Unders 5-7 Kipping Handstand Push-Ups Rest 60 Seconds Breathe exclusively through the nose throughout this part, including 90 second rests. If you find that your mouth is falling open, Invictus Competitive Program A. Three sets: Depth Drops x 10 Repetitions Rest As Needed
followed . . . Every 90 seconds, for 9 minutes (6 sets): 5 Weighted Box Jumps (dumbbells side by side; jump up and step down) 5 Unweighted Box Jumps (jump up and step down) Perform 5 weighted jumping box immediately followed by 5 unweighted jumping boxes. B. Every 90 seconds, for 9 minutes
(6 sets): Snatch Pull with a 3-second pause in the knee and snatch with a 3-second pause on the knee Sets 1-2: 75% of 1-RM Snatch Sets 3-4: 80% of 1-RM Snatch 5-6:85% of 1-RM C Sets. Mobility and activation Band Assisted Lat Stretch x 30 seconds towards Band Assisted Tricep Stretch x 30
seconds on each side and then ... Attack the bike or run x 3-4 minutes followed ... Two sets: 30 seconds of Banded Side Walks (right) 30 seconds Banded Side Walk (left) 30 seconds Monster Walks (forward) 30 seconds Banded Monster Walks (back) 30 Second Banded Squats 30 Seconds Inchworm
Walk A. Primary session Every 2 minutes for 8 minutes (4 sets): 3-Position Pure x 1 Rep 3 Positions We Are Looking for: Hip Clean, Mid-Hang Clean, Clean, Use this as a warm-up/preparation exercise. The focus is on getting warm and prepared rather than getting to heavy weight. A. Every 2:30, 15
minutes (6 sets): Clean Pull with a 2-second pause in the knee and clean with a 2-second pause in the knee and Jerk 1: 70% from 1-RM Net Set 2 : 75% of 1-RM Pure Sets 3-4: 80% from 1-RM Net Sets 5-6: 85% from 1-RM Clean B. Invictus A. Fill in as many rounds and reps as possible in 4 minutes: 10
Kettle Swing (32/24 kg) 10 Burpees Rest 2 minutes and then ... Complete as many rounds and reps as possible in 4 minutes: 15 Double Kettle Deadlifts (24/16 kg) 10 Strict Pull-Ups Breathe exclusively through the nose throughout this part, including the rest period. If you find that your mouth falls open,
you go too hard. Slow down and resume breathing only through the nose. B. Bar Muscle-Up Progression - One set: Kipping Back Slide x 15 Reps Rest 30 Seconds, Invictus Gymnastics Program Basic Workouts #10 - 5 Sets: One-Armed Hand Plank x 10/15/30 Seconds (Each Hand) One Foot Elbow
Planck x 10/15/30 Seconds (Each Side) Side Bar on Elbow x 1 0/30 15/30 Seconds (Each Side) Hollow Body Hold Option x 10/15/30 Seconds Stretch Body Crunches x 10/15/30 Reps Rest 2 Minutes Max Core Workout #11 - 3 Sets: 10, 15 or 20 Reps for All Movements: Ab Wheel Rollouts or Slideouts
One-Legged Hip Bridge on Chairs (Each Leg) Doggie Side Foot Lifts (Each Foot) Hand Plank B and Invictus Gymnastics Program Please, Please note: Mobility and general information on how best to use this programming can be found below session three at the bottom of this page. For full tutorials,
click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progressions - Option 1 - Spend 3 Minutes working on Kick to Handstand on the Wall Scaled - - - - - - - Option 2 - Spend 3 minutes working on Kick to Handstand on the Wall (practice), Invictus
Gymnastics Program Please Note: Mobility and General Information on How best to use this programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold
Progressions - Every minute, for a minute, for 4 minutes (2 sets) out: Interval 1 - Rocking Box Bridge x 10 Reps or Wall Bridge x 10 seconds (Turn the box to be at the highest position. Page 18 Invictus Gymnastics Program Please note: Mobility and general information on how best to use the best
programming can be found below session three at the bottom of this page. For full tutorials, click on the motion link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progressions - Spend 60 seconds working on the correct placement of hands and feet to hit the hand
rack. Hands should with the floor quiet and quiet. Initial Session Three Sets: Depth Drops x 10 Repetitions Rest As Necessary Followed . . . Every 90 seconds, for 9 minutes (6 sets): 5 Weighted Box Jumps (dumbbells side by side; jump up and step down) 5 Unweighted Box Jumps (jump up and step
down) Perform 5 weighted jumping box immediately followed by 5 unweighted jumping boxes. A. Build to date 3-RM ... Pause Front squats No. 33X1 is the same pace as last week, and your goal is to match or get close to the weight achieved last week. Mind Muscle Overhead Motion Prep T-Spine Pulse
on the bench x 45-60 seconds (focus on your breath) Band Assisted ankle pulse x 30 seconds on each side and finish with ... Two sets: Y's, T's, W's x 5 reps for Position Over/Under Barbell x 30 Seconds Warm-Up Flow Two Sets: 400 Meter Run 10 Turkish Get-Ups (5 on each side, slow and controlled)
Breathe exclusively through the nose throughout this part. If you find that your mouth is falling open, Invictus Comprehensive 5-Day Weightlifting Monday (Session 1) Suggested Warm-Up 3 Minutes Of Cardio (Running, Bike, Row, etc.) Round 3: 15 Air Squats 10 Pushups 10 Press, 10 Back Squats 5
Muscle Snatch, 5 Overhead squats 5 Power Snatch, 5 Overhead Squats 5 Squats Snatch, 5 Snatch Balances Each new line means to take a short break before moving on to the following moves A. Invictus Competitive program A. Every 2 minutes for 8 minutes (4 sets): 3-Position Pure x 1 Rep 3