January 4, 2016 – Invictus Athlete

Session One
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Barbell Only
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C.
CHOOSE ONE OF THE FOLLOWING
Athletes needing to prioritize mechanics and positioning, or who generally lack strength would be well-advised to choose the Option 1 and reap the benefits of greater time under tension. Stronger athletes who lift with good mechanics may opt to test today’s 1-RM Dead-Stop Front Squat with Option 2.

Option 1
Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

OR

Option 2

Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

D.
CHOOSE ONE OF THE FOLLOWING
Athletes needing to gain strength to achieve their potential in the sport should choose the accessory lifting in Option 1. Athletes who lack the requisite aerobic foundation should opt for the running work in Option 2.

Option 1
Five sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds

OR

Option 2
At designated paces:
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)

If choosing the running option, it’s desirable to separate this session from the other training sessions by at least a few hours.

Session Two

Gymnastics Skills Warm-Up
I.
Banded Lat Stretch x 2 Minutes each arm
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm

II.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

followed by…

Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed

Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

III.
Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)
Rest 60 seconds

followed by…

Two sets of:
Hollow-Body Tuck-Ups x 25 reps

Session Two Primary Work
CHOOSE ONE OF THE FOLLOWING
Athletes needing to improve maximal strength and power should choose Option 1. Athletes who move external loads well, but struggle more with bodyweight movements and strength endurance should choose Option 2.

Option 1
A.
Take 15-20 minutes to build to today’s…
1-RM Push Press

followed by…

B.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

OR

Option 2
A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

followed by…

B.
Every minute, on the minute, for 16 minutes (8 sets of each):
Minute 1 – 1 Legless Rope Climb + 1 Rope Climb (w/legs)
Minute 2 – 10 Push Press (115/75 lbs)

Primary Conditioning – All Athletes
C.
Every 4 minutes, for 20 minutes (5 sets):
10 Burpee Box Jump-Overs (24″/20″)
20/15 Calories of Assault Bike
30 Wall Ball Shots (20/14 lbs)