June 21, 2019 – Invictus Athlete

Primary Training Session

Warm-Up with empty bar:
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Two sets of:
Front squat x 5 reps @ 2010
Rest as needed

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.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
1 Power Clean (195/135 lbs)
1 Thruster
1 Shoulder to Overhead

D.
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1: 10-12 Strict Ring Dips
Station 2: 10-12 Alternating Pistol Squats
Station 3: 6-8 Strict Pull Ups
Station 4: Rest

E.
One sets of:
100 Incline Dumbbell Tate Press

Light weight and just move steady.

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:
Sumo Stiff Leg Deadlift x 10 reps
Rest as needed
Banded Monster Walk x 50 Feet
Hip Circle Glute Bridges x 20 reps
Rest as needed

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 40 seconds
Interval 2 – Hollow Rock Hold x 40 seconds
Interval 3 – Russian Twists x 40 seconds

Assault Bike Conditioning Option
Every 4 minutes, for 20 minutes (5 sets):
20 Backed Racked Barbell Lunges @ 45-50% of 1-RM Back Squat
(hover knee slightly above floor or LIGHT touch, do not allow your knee to drop to the floor)
20/15 Calorie Assault Bike
10 Double Kettlebell Front Squats (32/24 kg KBs)

Rowing Endurance Option
Three sets for times of:
Row 3500 Meters
Rest 5 minutes

Your goal is to establish an aggressive pace, but one in which you can repeat within a 10-second difference on the second set after 5 minutes of rest.