January 5, 2019 – Invictus Athlete

Primary Training Session
Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk

C.
Complete as many reps as possible in 12 minutes of:
10 Handstand Push-Ups to 4″/2″ Deficit*
20 Wall Ball Shots (30/20 lbs)
30 Toes-to-Bar

Treat this portion of the workout the same way you would for the Open or an online qualifier. You’ll see plenty of couplets and triplets coming up so be sure to experiment and push the pace.

*If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest until the 16 minute mark and then. . .

D.
Four rounds for time of:
10 Deadlifts (315/215 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Optional Additional Work Sessions

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

Strength Accessory Option
A.
Four sets of:
Dumbbell Bench Press x 8 reps @ 31X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes

B.
For completion:
200 Meter Sled Sprint
immediately followed by…
400 Meter Sandbag Carry

On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Running Endurance Option

For time:
Run 5k

This will be something we re-test in approximately 6 weeks, so please note time and the course on which you ran.

Rowing Endurance Option
For time:
Row 5000 meters

This will be something we re-test in approximately 6 weeks, so please note time.