January 22, 2019 – Invictus Athlete

Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 115/75 lbs

B.
In 20 minutes, establish a 1-RM Enderton Front Squat Complex

The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex.

C.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

D.
Every 3 minutes, for 15 minutes (5 sets):
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

Primary Conditioning Session

Complete as many rounds and reps as possible in 9 minutes of:
20 Box Jump-Overs (24″/20″)*
15 Pull-Ups
10 Shoulder to Overhead (115/75 lbs)

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Smooth and consistent movement on today’s conditioning. Focus on your breathing with the aim of continuous movement for the full 9 minutes.

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.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 5 reps @ 70-75%
Set 5: 5 reps @ 70-75%
Set 6: 5 reps @ 70-75%
Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.

B.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)

Mixed-Modal Conditioning Option
Complete rounds and reps in 20 minutes at approximately 80-85% effort:
20/15 Calories of Concept 2 Bike Erg or Row
15 Dumbbell Box Step-Overs (55/35 lbs)
10 Devils Press (55/35 lbs)

Strongman Accessory Option
A.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2 minutes
100-Foot Hand-Over-Hand Rope Pull
Rest 2 minutes

For the overhead yoke carry, focus on keeping your elbows locked out throughout the movement, with absolutely NO SHRUGGING. Your shoulders should be locked down in position while walking. A good goal should be to achieve the 50-feet with at least your 1-RM snatch weight, progressing to your 1-RM jerk weight.

B.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by…
Sandbag Squats x Max Reps
(goal should be at least 15 reps, so choose your weight appropriately)
Rest 90 seconds

C.
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.