Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry
15 Banded Face Pulls
15 Banded Presses
5 Broad Jumps (for distance)
A.
Take 15-20 minutes to build to today’s heavy…
Clean and Jerk
Compare to 1/17/24.
B.
Five sets of:
Push Press x 4 reps @ 82+%
Rest 90-120 seconds between sets
C.
“Isabel”
For time:
30 Snatches (135/95lbs)
TIME CAP = 6 Minutes
D.
Three sets of:
10 Dumbbell Skull Crushers
10 Push-Ups with Hands on Dumbbells
50 Foot Banded Suitcase Carry (each arm)
Rest as needed
Athlete Training Notes
Isabel is a classic. This short, intense workout should spike your heart rate but hopefully not leave anything lingering too much for Friday. This is also one of our Invictus Standards benchmark workouts. Games level athletes should aim for around 1:10-1:20. Semi finals level athletes for 1:30-1:40, and quarters level athletes for 1:50-2:00. That means games level athletes can, and have, push this for unbroken. At most you’ll be aiming for 2 sets if you want to get it done fast enough. That said, this one is also limited a bit by range of motion. Athletes taller than 6 feet will naturally be a little slower if they possess the same strength as someone who is 5’8″ just based purely on the bar traveling approximately 8 extra inches each rep. Don’t worry so much about all that, just go hard and let us know if you’ve beaten a previous score!
A. 195
B. 160?
C. With 115 5:35