January 29, 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.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex

x 1 rep
(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.)

*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

C.
Every 90 seconds, for 18 minutes (12 sets):
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

D.
For time:
9 Power Cleans (245/155 lbs)
12 Power Cleans (195/125 lbs)
16 Power Cleans (145/95 lbs)
25 Power Cleans (95/65 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

Males load a 20 kg barbell with 4 x 25 lbs plates stripping one plate each round.
Females load a 15 kg barbell with 4 x 15 lbs plates stripping one plate each round.

Primary Conditioning Session
Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Squats (135/95 lbs)
15 Toes-to-Bar
30 Double Unders

Between these three movements, you need to push yourself mentally and physically on the overhead squats and double unders, but you need to protect your toes-to-bar a bit more, keeping these as efficient as possible, and taking very short breaks to reestablish rhythm if your movement becomes labored. Stay relaxed on the double unders. PRO TIP – Go narrower on your overhead squats. This requires greater mobility at the shoulder and t-spine, but if you have it, you can set yourself in a stronger, stacked position in which your shoulders and forearms won’t have to work quite as hard stabilizing the overhead squat load overhead.

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: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

B.
Three sets of:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
100-Foot Waiter’s Carry (heavy KB or DB)
Rest as needed

Mixed-Modal Conditioning Option

Complete rounds and reps in 25 minutes at approximately 80-85% effort:
20/15 Calorie Assault Bike or Bike Erg
100-Foot Front-Racked Carry
10 Kettlebell Front-Racked Kettlebell Squats (32/24 kg)
100-Foot Farmer’s Carry

Strongman Accessory Option
A.
Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed

B.
Two sets for times of:
100-Foot Harnessed Sled Pull
immediately followed by…
100-Foot Yoke Carry
Rest as needed

Note weights used so that you can repeat and progress from these efforts.

C.
Four sets of:
20 Sandbag Step Ups to 6-8″ (Heavy!!)*
Immediately followed by. . .
12/8 Calorie Assault Bike Sprint
Rest 90 seconds

*Bear hug a heavy sandbag and perform 20 alternating step ups (10 each leg) to 6-8″” platform

D.
Two sets for max reps of:
60 seconds Sandbag Squats (150/100 lbs)
Rest 60 seconds