August 12, 2017 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean from Blocks + Jerk

Build over the course of the 10 sets to something heavy for the day. Set the blocks so that the barbell is at the knees in your starting position.

B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed

Take 4 seconds on the ascent – slow and deliberate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.

C.
Five rounds for time of:
400 Meter Run
10 Burpee Bar Muscle-Ups
20 Sandbag Squats (100/70 lbs – bear hug hold)

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.

Running Endurance Option
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run

Strongman Training Option
A.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

B.
Two sets of:
200-Foot Farmer’s Walk
(turn every 50-feet)
Rest 2-3 minutes

C.
Four sets of:
150-Foot Single-Arm Reverse Sled Drag
Rest 60 seconds

Rest 3 minutes, and then switch to the other arm for four sets.

D.
Three sets of:
100-Foot Harnessed Sled Pulls (at max weight)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises with Thumbs Facing Up
30 seconds of DB Hercules Hold with Palms Facing Up
300 Meter Sandbag Carry