January 28, 2017 – Invictus Athlete

Primary Training Session
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean from Blocks x 1.1.1
(barbell just above the knee on blocks)
Rest as needed

Build to the heaviest triple you can for today.

B.
Four sets of:
Clean Pulls x 3 reps @ 90-95%
Rest as needed

Focus on keeping your chest up off the floor, and speed from the knees to the hips.

C.
Complete as many rounds and reps as possible in 16 minutes of:
55 Deadlifts (225/155 lbs)
55 Bar Facing Burpees
55 Calorie Row
55 Handstand Push-Ups (kipping is fine)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Training Option
A.
Two sets of:
100-Foot Harnessed Sled Pulls
immediately followed by…
100-Foot Yoke Carry
Rest as needed

Rest 5 minutes, and then…

B.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible, turn every 50-feet)
immediately followed by…
100-Foot Sandbag Carry
Rest as needed

C.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprints
(use as much weight as you can, but keep the first set or two under 12 seconds; when you can no longer finish the sprint in less than 15 seconds, the workout is over)

Running Endurance Option
Beginner:
Four sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes

Intermediate:
Five sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes

Advanced:
Six sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes

Post your distances to comments.