February 23, 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 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-5 = 1 rep @ 85%
*Sets 6-7 = 1 rep @ 90%

C.
Four rounds for time of:
24 Toes-to-Bar
12 Burpee Box Jump Over (30″/24″)
6 Ground to Overhead (205/145 lbs)

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:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Triceps Push Down x 30 reps
Rest as needed

B.
For max distance:
5 minutes of Sandbag Bear Hug Carry

Running Endurance Option

Every 10 minutes, for 40 minutes (4 sets):
Run 1-Mile

If you run an 8+-minute mile, then perform this workout every 12 minutes.

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.