February 12, 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.
Build to today’s 1-RM Dead-Stop Front Squat

Compare results with January 2, 2019.

C.
Take 15 minutes to build to today’s 1-RM Clean

D.
For max reps:
185/125 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
155/105 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
115/75 lb Ground to Overhead x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack, overhead for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Primary Conditioning Session
A.
Against a 4-minute running clock…
Row 500 Meters
immediately followed by as many rounds and reps as possible of:
5 Overhead Squats (165/115 lbs)
10 Bar-Facing Burpees

Rest until the running clock reaches 8:00, and then….

B.
Against a 4-minute running clock…
Row 500 Meters
immediately followed by as many rounds and reps as possible of:
10 Overhead Squats (135/95 lbs)
10 Bar-Facing Burpees

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

C.
Against a 4-minute running clock…
Row 500 Meters
immediately followed by as many rounds and reps as possible of:
15 Overhead Squats (95/65 lbs)
5 Bar Facing Burpees

Does your strategy change when the weight on the barbell and reps vary? The goal today is to find out if you can move a medium to light weight barbell under muscle fatigue and an elevated heart rate. Try to force yourself to pick up the barbell before you feel ready, then keep moving on the burpees. Like we always say, “you’ll never fail a burpee.” Both these movements are also good opportunities to work on your breathing pattern, make sure you’re focusing on your breath and trying to stay relaxed to keep your heart rate down.

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.
Take 20 minutes to build to today’s 1-RM Bench Press with a 1-Second Pause

Control the descent of the barbell, let it rest on your chest for a count of “one-one thousand” and then press.

B.
Five sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

Use the same, or more, weight that you used last week.

Mixed-Modal Conditioning Option
Complete rounds and reps in 20 minutes at approximately 80-85% effort
400 Meter Run or 20/15 Calorie Assault Bike
12 Double Kettlebell Snatches (24/16 kg)
9 Double Kettlebell Front Squats
6 Double Kettlebell Shoulder to Overhead

Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

When the running clock reaches 15:00…

B.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
Rest 90 seconds

*Goal is to get 15-20 reps on each movement, If you hit 25+ then its to light.

C.
Three sets of:
400 Meter Run or 20/15 Calorie Assault Bike or Bike Erg
Max Rep Bearhug Sandbag Squats
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!

D.
Three sets of:
100-Foot Farmers Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes

Load the elements for max load. The goal is unbroken with the final feet challenging.