Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Good Mornings
20 Banded Face Pulls
10 Divebomber Push-Ups
Followed by…
Three rounds of:
5 Hang High Pulls
5 Hang Muscle Snatches
5 Overhead Squats
*empty bar
A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch Pull + 3 Low Hang High Pulls + Low Hang Power Snatch (60-70%)
B.
Four sets of:
5 Front Squats @ 60% of last week’s 1RM @ 3211 tempo
Rest 1-2 minutes between sets
C.
Full Send Friday
“DeHart”
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Thruster
1 Shoulder to Overhead
(195/145 lbs)
At the 7:00 mark…
For time:
15 Hang Squat Cleans (195/145 lbs)
30 Shoulder to Overhead
15 Hang Squat Cleans
D.
Two sets of:
3 Minute Banded March
*Every 30 Steps Complete 6-10 Squats
Rest 1-2 minutes
Athlete Notes:
We’ve got a fun full send Friday workout coming up this week and it’s an old school Invictus tester workout. The goal is to keep that barbell moving the full 4 minutes. Before you know it the time slips away. After that you’ll get a full 3 minutes of rest before we grip and rip to finish out the 15/30/15. Try to hang on to the hang cleans for 1-2 sets, then 3-4 sets tops on the shoulder to overhead, and then another 1-2 sets on those final hang squat cleans. Make sure you’re standing up your reps all the way and focus on both speed and movement quality.