January 26, 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 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position x 3 reps

B.
Every 2 minutes until you miss the same weight twice build to a 1-RM in the following complex:
3 Cleans + 1 Jerk

Start 100 lbs below your 1-RM Clean & Jerk and build to today’s heaviest complex. Males increase load by 10 lbs every set: Females increase load by 5 lbs every set.

C.
For time:
100/70 Calories of Assault Bike

When the running clock reaches 8:00…

D.
For time:
10 Ground to Overhead (75/55 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Ground to Overhead
15 Burpee Box Jump-Overs
30 Ground to Overhead
15 Burpee Box Jump-Overs
40 Ground to Overhead
15 Burpee Box Jump-Overs
50 Ground to Overhead
15 Burpee Box Jump-Overs

This workout will look familiar to many of you and is based on 17.1. Push for unbroken sets on the ground to overhead then smooth consistent movement on the burpee box jump-overs. You have to have the mentality that you will never fail either of these movements. Keep moving and embrace the grind.

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.
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.

B.
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
Six sets for times of:
Run 800 Meters
Rest 2 minutes

Goal is to keep each of the efforts within 8-10 seconds of your fastest.

Rowing Endurance Option
For distance:
15 Minutes of Rowing
Rest 4 Minutes – walk or jog 400 meters during this time
15 Minutes of Rowing