January 12, 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 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets

Followed by…

Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps

Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Leave your barbell out and loaded with at least one large bumper plate, you’ll need it for part D.)

C.
Complete as many rounds as possible in 12 minutes of:
8 Muscle-Ups
10 Dumbbell Hang Clean and Jerks (50/35 lb DBs)
14 Calorie Row

Rest until the running clock reaches 16:00, and then…

D.
“Open Workout 18.2”
Complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees

Are you able to beat or get close to your 2018 time after a tough week and also a hard conditioning piece prior? Don’t be scared to test yourself and push the pace!

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.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .

400 Meter Sandbag Carry (Bear hug)

The 200 meters is a full blown sprint. DO NOT PACE IT.

B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Running Endurance Option
For time:
Run 1600 Meters
Rest 3 mintues
Run 1200 Meters
Rest 2 minutes
Run 800 Meters
Rest 1 minute
Run 400 Meters

Rowing Endurance Option

Two sets for times of:
Row 3500 Meters
Rest 5 minutes

Your goal is to establish an aggressive pace, but one in which you can repeat within a 10-second difference on the second set after 5 minutes of rest.