August 2, 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

Followed by…

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

A.
Six sets of:
2 Clean Lift-Offs + Clean + Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)

C.
“CrossFit Games Open Workout 11.3″
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

D.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 2-4 Strict Parallete Handstand Push-Ups with 2-4” Deficit
Station 2: 5 Pistol Squats (right leg)
Station 3: 5 Pistol Squats (left leg)
Station 4: MAX REPS Strict Pronated Wide-Grip Pull-Ups

Hold a kettlebell for added weight on the pistol. You might find it actually helps with balance.

E.
Three sets of:
30 Dumbbell Tate Press
30 Banded Pull-Aparts

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:
Sumo Stiff Leg Deadlift x 10 reps
Rest as needed
Banded Monster Walk x 50 Feet
Hip Circle Glute Bridges x 20 reps
Rest as needed

B.
Three sets of
Hollow Rocks

x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

Assault Bike Conditioning Option
Against a 2 minute clock:
15/10 Calorie Row or Ski-Erg
12/8 Calorie Assault Bike
Max Chest-to-Bar Pull-Ups in remaining time
Rest 2 minutes and repeat for a total of SEVEN sets

Rowing Endurance Option
For time:
Row 10,000 Meters

This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k. Compare results to June 14, 2019.