February 2, 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 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets.)

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

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

C.
For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Snatches (32/24 kg)*
15 Strict Handstand Push-Ups to 6″/4″ Deficit

Time cap = 16 minutes

*Kettlebell Snatch: Switch arms every 5 reps, accumulating 15 reps total on each arm. The kettlebell starts from the hang position and finishes locked out overhead.

When the running clock reaches 20:00…

D.
Complete as many reps as possible in 5 minutes of:
Dumbbell Box Step-Overs (70/50 lb DBs to 24″/20″)

THIS IS A TESTER! Please hit this portion hard. We have seen these movements come up at Regionals, Santioned Events and Local Competitions. Be sure to apply yourself here!

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.
Four sets of:
Dumbbell Bench Press x 8 reps @ 31X1
Rest as needed

B.
Three sets of:
15 Sandbag Squats (150/100 lbs)
100 Meter Sled Sprint
Rest 4 minutes

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

Running Endurance Option

Every 3 minutes, for 30 minutes (10 sets) of:
Run 400 Meters

Goal is to keep each set within 4-6 seconds of your fastest.

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes
Row 1000 Meters @ 5k PR Pace