September 16, 2017 – Invictus Athlete

Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

C.
Build to today’s 8-RM Dumbbell Z-Press

The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward. A good benchmark is to have each dumbbell be 20% of your max clean and jerk.

D.
Complete as many round and reps as possible in 20 minutes of:
10/8 Muscle-Ups
20 Deadlifts (225/155 lbs)
30 Pull-Ups
400 Meter Run

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.

Strength Accessory Option
A.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
Dumbbell Walking Lunge x 20 steps
Rest as needed

B.
Three sets of:
Banded Overhead Triceps Extension x 30 reps @ 1010
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 21X0
Rest as needed

For the rows, set up with a slight bend at the knees and push the hips back until your back is close to parallel to the floor. The barbell starts from the hang position and the bar has to touch BELOW the belly button, maintaining the body at more than a 45 degree angle and no upward or downward movement from the chest. The benchmark goal for this movement is 60% of your 1-RM deadlift.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells

x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)

Running Endurance Option
Three sets of:
8 Minutes of Running
Rest 2 minutes (walking/jogging recovery)

Try to establish a pace that you can hold for all three sets.

Rowing Endurance Option
Two sets for times of:
Row 3500 Meters
Rest 5 minutes

Your goal is to establish an aggressive pace, but one in which you can repeat within a 10-second difference on the second set after 5 minutes of rest.