April 6, 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.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%

C.
“Sage at 20”
20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell (lateral)

This is a classic Invictus capacity test originally designed over 8 years ago for our in-house weightlifting coach Sage Burgener’s 20th birthday. It has been tested by thousands of athletes and to this day, five rounds continues to be the baseline for excellence. We don’t expect many to reach that mark, but it’s an outstanding goal to shoot for. If you have been following the Invictus Athlete program for a while, compare your results to May 9, 2018.

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.
Two sets of:
200 Meter Farmer’s Carry
Rest 4 minutes

This should be HEAVY! Your goal is to make the whole 200 meters without dropping, but it should be a 50/50 chance of you actually making it, and a test of your mental resilience.

Running Endurance Option
For time:
Run 1600 meters

Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.

Rowing Endurance Option
For time:
Row 2000 meters

Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.