July 30, 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 + Jerk

Build across the 10 sets.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Assault Runner or Run
6 Ground to Overhead

Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

C.
Three sets of:
Dumbbell Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
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 Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

D.
Four sets for times of:
20/15 Calorie Assault Bike
20 GHD Sit-Ups
6 D-Ball or Sandbag Cleans (150/100 lbs)
200-Foot Shouldered Sandbag Carry
Rest 60 seconds

Compare results to June 11, 2019.

Running Endurance Option

For time:
Run 1600 meters

Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.

Compare results to June 8, 2019.

Aerobic Capacity Accessory Option

Six rounds for time of:
500/400 meter Row or 1000/800 meter Bike Erg
15 Burpee Over the Erg or to 6″” Touch

Every 6 minutes including 0 run 400 meters.