July 2, 2019 – Invictus Athlete

Primary Training 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.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Accumulate 20 reps of practicing your footwork without a barbell. Here is a great article on “”How to Perfect Your Jerk“”

followed by…

Three sets of:
Tall Jerk x 5 reps
Rest as needed

followed by…

Three sets of:
Jerk Balance x 4 reps
Rest as needed

C.
Every 3 minutes, for 18 minutes (6 sets) of:
15/10 Calorie Assault Bike
40 Double-Unders
8 Shoulder to Overhead @ 65-70% of 1-RM Jerk

Only go up to the upper range of the percentage if you are quickly moving from double unders to the barbell. Focus on good leg drive and efficient punch under the bar after your legs and hips have done their job for the jerk. Check out this post from Invictus Weightlifting coach Jared Enderton on key power jerk tips.

D.
Three sets of:
L-Seated Dumbbell Shoulder Press x 10 reps @ 2111
rest as needed
Single-Arm Dumbbell Triceps Extension x 10 reps each side
Rest as needed

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 Accessory Option
A.
Three sets of:
100-Foot Farmer’s Carry
(turn at 50-foot mark)
Rest 2-3 minutes

B.
Three sets of:
50-Foot Sled Push (Heavy)
15 seconds to switch plates
50-Foot Sled Push (Medium)
15 seconds to switch plates
50-Foot Sled Push (Light)
Rest 4 minutes

50-Foot increments should be performed unbroken, but challenging. Use the 15 seconds to strip weight.

C.
For time:
40 Double Kettlebell Deadlifts (HEAVY)
100-Foot D-Ball Carry (150+/100+ lbs)
30 Double Kettlebell Deadlifts
100-Foot D-Ball Carry
20 Double Kettlebell Deadlifts
100-Foot D-Ball Carry
10 Double Kettlebell Deadlifts
100-Foot D-Ball Carry

D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises

Go as heavy as possible for each exercises back to back.

Running Endurance Option
Every 10 minutes, for 30 minutes (3 sets):
Run 1-Mile

If you run an 8+-minute mile, then perform this workout every 12 minutes.

Aerobic Capacity Accessory Option
Against a 4-minute running clock…
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike of Bike Erg
20/15 Calorie Assault Runner or Row
Max Russian Kettlebell Swings (32/24 kg) in remaining time.
Rest 2 minutes, then repeat for a total of FOUR sets.