April 2, 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.
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*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 @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

C.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

Primary Conditioning Session

Complete rounds of 15, 12, 9, 6 and 3 reps for time of:
Burpee Box Jump-Overs (24″/20″)
Double Kettlebell Snatches (24/16 kg)

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.
“Chesticles”
Every minute, on the minute…
Bench Press x 1 rep

Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.

This workout is courtesy of Rob Orlando who Tino was fortunate to work with on Strongman Seminars.

B.
Four sets of:
Supinated-Grip Bent-Over Row x 15 reps
Rest 30 seconds
Supinated-Grip Pull-Up x Max Unbroken Reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 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:
20 GHD-Sit-Ups + 20-second Supine Hold
Rest 30 seconds

Mixed-Modal Conditioning Option

For time:
150 Double-Unders
30 Burpees Over the Erg
1000 Meter Row or 2000 Meter Bike Erg

Immediately followed by. . .

Five rounds of:
12 Dumbbell Deadlifts (50/35 lb DBs)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead

Immediately followed by. . .

1000 Meter Row or 2000 Meter Bike Erg
30 Burpees Over the Erg
150 Double-Unders

Strongman Accessory Option
A.
Every minute, on the minute, for 5 minutes:
3-5 Kettlebell Bicep Curls
3-5 Side Delt Raises

If you acheive 5 reps toward the end of the EMOM it was too light.

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(*If you do not have access to a rope then perform two legless rope climbs from a seated position.)
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…
Max Unbroken Reps Dumbbell Push Press
Rest 2 minutes

C.
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 reps for time of:
Sandbag Clean (150/100 lbs)*
*100-Foot Bearhug Sandbag Carry between each round