January 15, 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

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.
Build to today’s 3-RM…
Pause Front Squat x 3 reps @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
For times:
15 Squat Cleans @ 45-50% of 1-RM Clean
Rest 60 seconds
12 Squat Cleans @ 55-60% of 1-RM Clean
Rest 60 seconds
9 Squat Cleans @ 65-70% of 1-RM Clean
Rest 60 seconds
6 Squat Cleans @ 75-80% of 1-RM Clean

Primary Conditioning Session
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
20 Pull-Ups
10 Burpees to 6″ Touch

On your Air Squats, as soon as you reach extension drop straight back down into your next rep. When you start to lose focus and pause at top you’ll lose valuable time. We’ve yet to see someone fail an Air Squat, so keep moving! One last thing…please make your Air Squats actually look like squats – take some pride in performing the movement properly. No prizes are given for your time in this training session, so don’t take shortcuts – stick to the movement standard and proper range of motion.

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.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

B.
Four sets of:
200-Foot Farmer’s Carry + Waiter’s Carry
(switch arms after 100-feet)
Rest as needed

Mixed-Modal Conditioning Option
Five rounds performed at 75-80% effort of:
1000 Meter Bike Erg or 500 Meter Row
20 Dumbbell Walking Lunge Steps (70/50 lb. DBs – Farmers Hold)
30 Push-Ups

Be diligent about your push-up standard. There should be no worming with hips following your chast each time. Stay tight through your midline!

Strongman Accessory Option
A.
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

B.
Four sets of:
30 Sandbag Squats (light bag; bear hug)
15/10 Calorie Assault Bike
Rest 90 seconds

Hit these hard!

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.