June 24, 2017 – Invictus Athlete

Primary Training Session
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to increase loading or bring your hands in just a bit from last week; we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.
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.

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

Take 4 seconds on the ascent – slow and delibirate 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.

D.
“Granite Games Qualifier Event 5”
For time:
60 Calorie Row
80 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
40 Calorie Row
60 Wall Ball Shots
80 Double-Unders
20 Calorie Row
40 Wall Ball Shots
60 Double-Unders

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 Training Option
A.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)

If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.

B.
Three sets for max weight of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

C.
Three sets for max weight of:
150-Foot Reverse Sled Drags
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds

Running Endurance Option

Two sets of:
2 Mile Run
Rest 5-10 minutes in between. Goal is to keep these within 30 seconds of each other.