March 5, 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

A.
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

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%

C.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep @ 80-85%

Primary Conditioning Session

Five rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Box Jump-Overs (24″/20″)*
10 Dumbbell Ground to Overhead (50/35 lb DBs)

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achilles isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

As in previous weeks, the goal is to be moving at all times and transitioning smoothly between stations. Stay efficient on the box jump overs keeping low over the box. As soon as you start to pause either on of off the box what starts as a 15-20 second station becomes a 50-60 second station. Focus on your breathing and try to stay as relaxed as possible so as not to elevate your heart rate too high early in the workout. The reps are low enough that you’ll be able to perform unbroken or big sets. It will start to hurt a little, but embrace it and know that you’ll never fail a rep!

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.
Build to today’s 6-RM Standing Overhead Press

Followed by…

Two sets of:
Standing Overhead Press x Max Reps @ 90% of today’s 6-RM
Rest 3-4 minutes

B.
Three sets of:
Lunge Position Landmine Press (right arm) x 12 reps
Rest 30 seconds
Landmine Row (right arm) x 12 reps
Rest 30 seconds
Lunge Position Landmine Press (left arm) x 12 reps
Rest 30 seconds
Landmine Row (left arm) x 12 reps
Rest 60 seconds

C.
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

D.
Three sets of:
GHD-Hip Extension x 20 reps + 20 second Supine Hold
Rest 30 seconds

Mixed-Modal Conditioning Option
Five rounds for time of:
60 Heavy Rope Double Unders
12 Double Kettlebell Snatches (24/16 kg)
9 Double Kettlebell Front Squats
6 Double Kettlebell Shoulder to Overhead

Strongman Accessory Option

A.
Every minute, on the minute, for 5 minutes:
3-5 Kettlebell Bicep Curls
3-5 Side Delt Raise

If you acheive 5 reps toward the end of the EMOM then the weights you chose may have been too light.

When the running clock reaches 10:00…

B.
Three sets of:
Max Rep Wide-Grip Supinated Strict Pull-Ups (Goal is 10+ reps, if you cannot achieve this use band assistance)
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…
Max Rep Dumbbell Push Press
Rest 2 minutes

C.
Three sets for times of:
100-Foot Farmer’s Carry (3/4 Bodyweight)
20/15 Calorie Assault Bike
20 Sandbag Squats (150/100 lbs)
Rest 90 seconds