January 8, 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 2-RM…
Pause Front Squat x 2 reps @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Clean + Jerk

Loading per set (by %): 60, 70, 75, 80, 85, 85+

C.
Two sets for max reps of:
45 seconds of Hang Clean & Jerk (135/95 lbs)
Rest 60 seconds

When the running clock reaches 6:00…

D.
Two sets for max reps of:
30 seconds of Hang Clean & Jerk (165/115 lbs)
Rest 60 seconds

Primary Conditioning Session

Complete as many rounds and reps as possible in 7 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
20 Double-Unders

Attack this one! It will be grip intensive, so it’s important to stay relaxed on the double-unders and play with a longer, more relaxed kip on your toes to bar. This is a good opportunity to play with different toes to bar techniques.

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: 10 reps @ 55-60%
Set 5: 10 reps @ 55-60%
Set 6: 10 reps @ 55-60%
Rest exactly 2 minutes between sets.

*If you were able to perform all sets and percentages last week then increase by 2-3%.

B.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

Mixed-Modal Conditioning Option
Five rounds performed at 75-80% effort of:
25/18 Calorie Ski-Erg or Row
15 GHD Sit-Ups
100-Foot Front Rack Carry (32/24 kg KBs)

Please be strict with your front rack position. Fists should be touching and elbows should be down against the ribs. Adjust load to maintain a good position.

Strongman Accessory Option
A.
Three sets of:
100-Foot Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
For time:
10 Sandbag Cleans (150/100 lbs)
20 Sandbag Squats (150/100 lbs)
300-Foot Sandbag Carry
20 Sandbag Squats
10 Sandbag Cleans (150/100 lbs)

Sandbag must be held in bear-hug below the chin at all times.

D.
Two sets of:
200 Meter Sled Sprint
Immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

The 200m is a full blown sprint. DO NOT PACE IT!