February 16, 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.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps

Goal is to stay lighter on weight. Use this as a good positional warm-up.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-2 = @ 60% of 1-RM Clean & Jerk
*Sets 3-4 = @ 65% of 1-RM Clean & Jerk
*Sets 5-6 = @ 70% of 1-RM Clean & Jerk

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Devils Press (50/35 lb DBs)
3 Toes-to-Bar
6 Devils Press
6 Toes-to-Bar
and so on…adding 3 reps per movement each round.

GRIP TEST!!! You have to stay moving on the Devils Press. Athletes lose time from pausing when their chest is on the floor. As soon as you do the burpee, jump your legs straight back to standing and get those dumbbells overhead.

When the running clock reaches 12:00…

D.
For time:
100 Double-Unders
12 Strict Handstand Push-Up to 6″/4″ Deficit
12 Bar Muscle-Up
80 Double-Unders
9 Strict Handstand Push-Up to 6″/4″ Deficit
9 Bar Muscle-Up
60 Double-Unders
6 Strict Handstand Push-Up to 6″/4″ Deficit
6 Bar Muscle-Up
40 Double-Unders
3 Strict Handstand Push-Up to 6″/4″ Deficit
3 Bar Muscle-Up

Yes your grip will be tired and shoulders will be fatigued, but the top level athletes should be able to stay relaxed on the double-unders and stay moving across the gymnastics. Be smart on your breaks and stay 1-2 reps shy of failure. You should not be grinding out reps early on. Be smart and keep moving!

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:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

B.
One set of:
400 Meter Sandbag Bear Hug Carry
immediately followed by…
200 Meter Sled Sprint

Same as last week with the goal of beating the time taken to complete the work allocated. See if you can reduce the drops or stops (if any) and complete this portion unbroken. On the carry, make sure you breathe through your nose – no mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Running Endurance Option
For time:
Run 5k

This will be something we re-test in approximately 6 weeks, so please note time and the course on which you ran.

Rowing Endurance Option
For time:
Row 5000 meters

This will be something we re-test in approximately 6 weeks, so please note time and the course on which you ran.