March 12, 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.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

C.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

Primary Conditioning Session
Complete as many rounds and reps as possible in 7 minutes of:
12 Overhead Squats (115/75 lbs)
12 Toes-to-Bar

Your goal should be unbroken sets using the both the overhead squats and toes-to-bar to control your breath. Make it your goal to start the next movement as soon as you finish the previous.
PRO TIP:

Go narrower on your overhead squats. This requires greater mobility at the shoulder and t-spine, but if you have it, you can set yourself in a stronger, stacked position in which your shoulders and forearms won’t have to work quite as hard stabilizing the overhead squat load overhead.

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 Dumbbell Z-Press

L-seated position on the floor, sit tall, and make sure your elbows stay out to the side and in line with your hips and shoulders at all phases of the lift.

Followed by…

Two sets of:
Dumbbell Z-Press x 4 reps with today’s 6-RM
Rest as needed

B.
Three sets of:
Single-Arm Dumbbell Bench Press (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Bench Press (left) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (left) 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-Sit-Up x 20 reps + 15 second Supine Hold
Rest 30 seconds

Mixed-Modal Conditioning Option

Complete rounds and reps in 20 minutes at approximately 80-85% effort:
20 Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
15 GHD Sit-Ups
100-Foot Farmer’s Carry

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

When the running clock reaches 10:00…

B.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes

Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

C.
Four sets of:
30 Calorie Bike Erg or Assault Bike
10 Burpee Box Jump Overs (30″/24″)
30 Calorie Row or Ski-Erg
100-Foot Sandbag Carry (Heavy)
Rest 3 minutes