June 17, 2017 – Invictus Athlete

Primary Training Session
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

C.
“Granite Games Qualifier Event 3”
Beginning on a 4-minute clock:
Complete two rounds of:
12 Overhead Squats (95/65 lbs)
12 Toes to Bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

Complete two rounds of:
10 Overhead Squats (135/95lbs)
12 Toes to Bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

Complete two rounds of:
8 Overhead Squats (165/115 lbs)
12 Toes to Bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

Complete two rounds of:
6 Overhead Squats (185/125 lbs)
12 Toes to Bar

Stop when the running clock reaches 16 minutes.

Rest until fully recovered, and then…

For time:
50/35 Calories of Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats

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

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.

Strongman Training Option
A.
Two sets for max weight of:
75-Foot Overhead Yoke Carry
Rest 3-4 minutes

For this distance, you should be able to handle your 1-RM snatch weight.

B.
Two sets for max weight of:
60-Foot Seated Rope Pulls

Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.

C.
Two sets for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
immediately followed by…
150-Foot Sled Sprint
immediately followed by…
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
immediately followed by…
150-Foot Sled Sprint
Rest 4-5 minutes

D.
One set of:
400 Meter Sandbag Carry

Running Endurance Option
24 Minutes of Running
Every 2 minutes, sprint for 30 seconds then go back to your moderate pace – something you can keep for this time domain.