February 19, 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

Followed by…

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

Primary Conditioning Session
For time:
15 Power Cleans (185/135 lbs)
30 Chest-to-Bar Pull-Ups
60 Box Jump-Overs (24″/20″)*
30 Chest-to-Bar Pull-Ups
15 Power Cleans (185/135 lbs)

Be diciplined on the barbell and make sure you keep your shins on the bar and put your hands back on, particularly on the final set on 15. Stay low and be efficient on the box jump overs. This is where you can potentially make up a lot of time.

*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.

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.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

B.
Four sets of:
100-Foot Suitcase Carry (2 sets each arm)
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drag
Rest 2-3 minutes

Mixed-Modal Conditioning Option
Complete as many rounds and reps as possible in 25 minutes:
25/18 Calorie Assault Runner or 400 Meter Run
20 Front Racked Double Kettlebell Reverse Lunges (24/16 kg KBs)
150-Foot Front Racked Double Kettlebell Carry
10 Double Kettlebell Hang Squat Cleans

Strongman Accessory Option

A.
Five sets each arm, not for time, just efficiency:
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs)
Rest as needed

B.
Three sets for times of:
10 Sandbag Over the Shoulder (150/100 lbs)
2 Legless Rope Climbs + 2 Rope Climbs
10 Strict Parallette Handstand Push-Ups to Deficit
Rest as needed

C.
Three sets for times of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push (heavy)
Rest as needed

D.
Six sets of:
20 second Max Effort Assault Bike Sprint
100-Foot Bearhug Sandbag Carry (200/150 lbs)
Rest 90 seconds