February 11, 2017 – Invictus Athlete

Primary Training Session
A.
Build to today’s 1-RM Power Clean & Jerk

B.
Four sets of:
2 Clean Lift-Offs + 1 Clean Deadlift with 8-second descent
Rest as needed

C.
Three sets of:
10-12 Dumbbell Overhead Alternating Reverse Lunge Steps (50/35 lbs)
Rest as needed

D.
For time:
50 Dumbbell Push Press (50/35 lbs)
50 Dumbbell Farmer’s Carry Alternating Reverse Lunges (50/35 lbs)
50 Pull-Ups
50 Box Jumps (24″/20″)
50 Toes to Bar
50 Alternating Single-Arm DB Snatches (50/35 lbs)
50 Burpees to Target 6″ Above Reach

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 for max weight of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes

B.
Two sets for max weight of:
100-Foot Rope Pulls
(go for maximal intensity; you should not be able to complete a third set if asked to do so)
Rest 2-3 minutes

C.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)
Rest as needed

D.
One set for max reps of:
Sandbag Front Squats
Rest 30 seconds
Sandbag Carry for distance

Running Endurance Option

Beginner
Two sets of:
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace

Intermediate

Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace

Advanced
Two sets of:
Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace