Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Good Mornings
20 Banded Face Pulls
10 Divebomber Push-Ups
Followed by…
Three rounds of:
5 Hang High Pulls
5 Hang Muscle Snatches
5 Overhead Squats
*empty bar
A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch Pull + 3 Low Hang High Pulls + Low Hang Power Snatch (60-70%)
B.
Four sets of:
5 Front Squats @ 60% of last week’s 1RM @ 3211 tempo
Rest 1-2 minutes between sets
C.
Full Send Friday
“DeHart”
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Thruster
1 Shoulder to Overhead
(195/145 lbs)
At the 7:00 mark…
For time:
15 Hang Squat Cleans (195/145 lbs)
30 Shoulder to Overhead
15 Hang Squat Cleans
D.
Two sets of:
3 Minute Banded March
*Every 30 Steps Complete 6-10 Squats
Rest 1-2 minutes
Athlete Notes:
We’ve got a fun full send Friday workout coming up this week and it’s an old school Invictus tester workout. The goal is to keep that barbell moving the full 4 minutes. Before you know it the time slips away. After that you’ll get a full 3 minutes of rest before we grip and rip to finish out the 15/30/15. Try to hang on to the hang cleans for 1-2 sets, then 3-4 sets tops on the shoulder to overhead, and then another 1-2 sets on those final hang squat cleans. Make sure you’re standing up your reps all the way and focus on both speed and movement quality.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal
Three sets for times of:
1200/1000 Meter Echo Bike
1000 Meter Row
800 Meter Run
Rest 2 minutes between sets
Additional Work
Three sets of:
3-5 Medball Vertical Tosses
Rest as needed
Additional Work
Every minute, on the minute, for 10 minutes:
15 Toes to Bar