March 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

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 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

C.
Every minute, on the minute, for 12 minutes:
Clean

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

Primary Conditioning Session

Against a 6-minute running clock…
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Pull-Ups

Immediately followed by…

Max Reps of Bar-Facing Burpees

Post scores for both components: time to complete the couplet and number of bar-facing burpees.

We’d love to see athletes shoot for their “Fran” PR on this. Is that an aggressive goal? Yes, but I honestly believe that you guys can get pretty close. Once you finish, use that first 60 seconds to just breathe and move on the burpees. It’s important that you get your heart rate down so that you can push toward the end. Yes it will hurt…embrace it!

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 10-RM Dumbbell Bench Press

Followed by…

Two set of:
Dumbbell Bench Press x Max Reps @ 90% of today’s 10-RM
Rest 3-4 minutes

B.
Three sets of:
50-Foot Side Suitcase Carry (Right)
Rest 30 seconds
15 Single-Arm Ring Rows (Right)
Rest 30 seconds
50-Foot Side Suitcase Carry (Left)
Rest 30 seconds
15 Single-Arm Ring Rows (Left)
Rest 60 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:
25 GHD Hip Extensions
immediately followed by…
20-Second Prone Hold
Rest 30 seconds

Mixed-Modal Conditioning Option
Complete rounds and reps in 20 minutes at approximately 80-85% effort:
20/15 Calories of Concept 2 Bike Erg or Row
15 Dumbbell Deadlifts (70/50 lb DBs)
10 Dumbbell Box Step-Overs (70/50 lbs to 24″/20″)

Strongman Accessory Option
A.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes

B.
Four sets for for times of:
30/20 Calorie Ski-Erg or Row
20 Dumbbell Walking Lunges (70/50 lbs – farmer’s hold)
100-Foot Sandbag Carry (heavy)
Rest 90 seconds