February 26, 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 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:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

C.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean @ 80-85%
Rest as needed

Primary Conditioning Session
Complete as many rounds and reps as possible in 9 minutes of:
9 Power Snatches (95/65 lbs)
9 Overhead Squats
9 Bar-Facing Burpees

As always on Tuesday the goal is to move and keep moving. Your goal should be unbroken sets using the overhead squats to control your breath. Make it your goal to start the next movement as soon as you finish the previous. Don’t rush, take one calming breath, transiton smoothly and start. Be aware of your burpee pace and understand that this movement can go from taking 3 seconds to 8-10 seconds if you lose focus. Stay checked in on these!

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.
Build to today’s 8-RM Dumbbell Z-Press

L-seated position on the floor, sit tall, and make sure your elbows stay out to the side and in line with your hips and shoulders at all phases of the lift.

Followed by…

Two sets of:
Dumbbell Z-Press x 5 reps with today’s 8-RM
Rest as needed

B.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

D.
Three sets of:
GHD-Sit-Up x 15 reps + 15 second Supine Hold
Rest 30 seconds

Mixed-Modal Conditioning Option
Five rounds for time of:
60 Heavy Rope Double-Unders
50-Foot Farmer’s Carry (32/24 kg)
50-Foot Front-Racked Double Kettlebell Carry
10 Front-Racked Double Kettlebell Squats

Strongman Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 AB Wheel Rollouts

B.
Four sets of:
60 Second Max Rep Dumbbell or Kettlebell Deadlifts
(medium load that you can move for the full 60 seconds)
Immediately followed by. . .
Max Rep Dumbbell Push Press
(use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
Max Unbroken Push-Ups
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Deadlifts to Push Press and Push Press to Push-Ups. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off 🙂

C.
Against a 60-second running clock…
20 second Max Effort Row Sprint
Max Rep Sandbag Cleans (150/100 lbs)
Rest 60 seconds and repeat for a total of SIX sets