June 11, 2019 – Invictus Athlete

Primary Training 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.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.
Accumulate 20 reps of practicing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk”

then….

Three sets of:
Tall Jerk x 5 reps
Rest as needed

C.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Jerk x 6 reps @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep

Check out this post from Invictus Weightlifting Coach Jared Enderton on key power jerk tips

.

D.
Three rounds for time of:
100 Double-Unders
20 Alternating Dumbbell Snatches (70/50 lbs)
100 Foot Sandbag Carry (150/100 lbs)

*If you do not have access to a sandbag perform with heavy dumbbells or kettlebells held in the front rack position.

E.
Three sets of:
Dumbbell Seesaw Press x 8-10 reps each arm @ 2111
Rest 90 seconds
Incline Dumbbell Tate Press x 12-15 reps
Rest as needed

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.

Strongman Accessory Option

A.
Three sets of:
100-Foot Hand Over Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Four rounds for total time of:
20/15 Calorie Assault Bike
20 GHD Sit-Ups
6 D-Ball or Sandbag Cleans (150/100 lbs)
200-Foot Shouldered Sandbag Carry
Rest 60 seconds

D.
For time:
200 Meter Sled Push

Simple rule…no stopping or walking. Load the sled light and commit to moving it without stopping.

Running Endurance Option
Four sets of:
Run 1600 Meters
Rest 3 minutes

Run each set at ascending percentages: 75, 80, 85, 90%

Aerobic Capacity Accessory Option
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike of Bike Erg
20/15 Calorie Assault Runner or Row
Max Burpee Over the Erg in remaining time

Rest 2 minutes, then repeat for a total of FOUR sets.