January 19, 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 5 reps

Build over the course of the 3 sets

Followed by…

Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 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 4 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

When the running clock reaches 13:00, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
For time
21 Deadlifts (275/185 lbs)
21 Strict Handstand Push-Ups
50-Foot Handstand Walk
15 Deadlifts
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
9 Deadlifts
9 Strict Handstand Push-Ups
50-Foot Handstand Walk

Test your handstand walk under fatigue. This is a good opportunity to test your handstand walk when your midline and arms are taxed.

Rest until the running clock reaches 16:00, and then…

D.
For time of:
100 Double Unders
20 Chest-to-Bar Pull-Ups
100 Double Unders
40 Toes-to-Bar
100 Double Unders
60 Pull-Ups

Please use grips or some manner of hand protection for this session as the weekly accumulation of bar work could catch up with you and we do not want torn hands in training.

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:
Decline Dumbbell Bench Press x 8 reps @ 21X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes

B.
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.

Running Endurance Option

Four sets of:
Run 1200 Meters @ your 1600 meter PR pace
Rest 2 minutes

Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing
Rest 6 minutes