January 25, 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 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
CHOOSE ONE OF THE FOLLOWING
Option 1
Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

OR

Option 2
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Banded Kettlebell Dimmels x 60 seconds
Rest as needed
Med-Ball Hamstring Curls x 10-15 reps
Rest as needed

OR

Option 2
Two sets for times of:
Run 1600 Meters
Rest 15 minutes

Hit the first mile at 95+%. You’ll have 15 minutes to rest and recover before you’ll attempt to repeat the effort.

Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

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

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

III.
Three sets of:
Seated Single-Leg Lifts x 20 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 a heel as high as possible while maintaining an upright torso.

followed by…

Three 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:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

A.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three rounds for time of:
10/7 Muscle-Ups
50 Foot Handstand Walk
12 Strict Handstand Push-Ups (use the same deficit, if any, that you used last Monday)

OR

Option 2
Take 15-20 minutes to build to today’s heavy…
Power Jerk from Blocks x 3 reps

*If you do not have blocks, just perform 1 rep on the minute, for 15 minutes. We don’t want athletes bringing maximal loads back down to the front rack.

Followed by…

Three sets of:
Decline Dumbbell Press x 6-8 reps
Rest 90 seconds
Supinated-Grip Barbell Row x 5-6 reps
Rest 90 seconds

Move up in weight from last week.

C.
ALL ATHLETES
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups