June 25, 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:
Clean + Hang 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”

then….

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

C.
Every 3 minutes, for 21 minutes (7 sets) of:
10 Heavy Dumbbell Shoulder to Overhead
40 Heavy Rope Double-Unders or 60 Double-Unders
3 Push Press + 5 Power Jerks @ 60-70% of 1-RM Jerk

This week is going to start to burn a little more. 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 Jared Enderton on key power jerk tips.

D.
Three sets of:
L-Seated Dumbbell Shoulder Press x 10 reps @ 2111
Rest as needed
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.
Five sets of:
Sandbag (or D-Ball) Over the Bar x 8 reps
Rest 60 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than8 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

B.
Three sets for max weight of:
100-Foot Harnessed Bear Crawl
Rest 3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

C.
For time:
600-Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes, including at 0:00, perform 10 Burpees Over the Sandbag.

D.
Four sets of:
50-Foot Farmer’s Carry
(as heavy as possible)
Rest 90 seconds

Running Endurance Option
A.
Run 1600 Meters @ 65-75% effort

Rest 3-5 minutes, and then…

B.
For time:
Run 2 Miles (3200 meters)

This is a time trial, so go as hard as you can.

Rest as needed, and then…

C.
Run 1600 Meters @ 65-75% effort

Aerobic Capacity Accessory Option

Against a 4-minute running clock…
30/22 Calorie Ski-Erg or Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Max Calorie Row in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.