Invictus Athlete Training Guidance with Coaches C.J. Martin and Tino Marini
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 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90%
B.
CHOOSE ONE OF THE FOLLOWING
Option 1
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
OR
Option 2
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 90%
C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Five sets of:
Banded Sumo-Deadlift x 8-10 reps @12X2
Rest as needed
These should be performed as speed/dynamic deadlifts. Use a high percentage of band tension so that it measures about 40% of your 1-RM Deadlift at lockout.
OR
Option 2
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…
Ten sets of:
Run 200 Meters @ 80-85% of your 200m split time from last week (or half of your 400m PR time if you didn’t get a 200m split)
Rest 3 minutes
Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
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.
Two sets of:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
Rest as needed
A.
Three sets for times:
20 Chest-to-Bar Pull-Ups
Rest 60 seconds
Keep the rest to exactly 60 seconds, and note times for each of the three sets.
CHOOSE ONE OF THE FOLLOWING
Option 1
B.
Four sets of:
50-Foot Handstand Walk to Wall + Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
followed by…
For perfect positioning:
10 Wall Walk + 45 seconds of Nose-to-Wall Split Handstand Hold
followed by…
Three sets of:
20 Nose-to-Wall Handstand Thigh Taps + Max Distance Handstand Walk
Rest 2 minutes
followed by…
Finger Presses x 50 reps
OR
Option 2
B.
Take 15 minutes to build to today’s 1-RM Power Jerk
followed by…
Four sets of:
50-Foot Handstand Walk to Wall + Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
ALL ATHLETES PERFORM
C.
Five rounds for time of:
Run 400 Meters
15 Thrusters (95/65 lbs)
Run 400 Meters
15 GHD Sit-Ups
Session 1
A1) 135,145
2) 165
3) 185
4) 205
5) 220
Session 2
C. 25:39 Row 350m instead of run.
Session 1 Snatch warmup done A. Muscle: 95-105-105, 3HH: 115-120-125, 2H: 130-135-135 Triples: 140-140(2)-140(2), Singles 150-160-165 then an extra set at 171lbs for a 1lBS PR! Super pumped since I’ve been cutting weight for the Open and am about 6lbs lighter than the last time I hit 170. B. (Option 1) 230lbs C. (Option 2) My best 400m in track was 0:57 so I paced it more realistically off of 1:10. I did 5 sets at 35-38 seconds before my knee started to fire back up so I stopped there. Session 2 Gymnastics skills done A. 0:31, 0:59, 1:10 B.… Read more »
Session 2
A. C2B- 20/39/44 seconds
1set unbroken- 12/5/3- 11/5/2/2
need some new grips to hang on
B. 7 SHSPU each walk
Wall walks
thigh taps
finger presses done
C. 27:04 Rx
Couldn’t run as fast as I wanted
Session 1
A. 155-165-175(pr)
145-155-165
165-170-175
missed the SNx3
195-195-195
B. 315×10
Session 2
A. c2b PU :24(ub) – :50(10-3-3-2-2) – 1:04(7-3-2-singles)
Conditioning
28:35 w/ 400m row. Thrusters and situps ub all sets. Rows were slow
Nice work on hitting that PR Victor!
Session 1:
A) 135/145/155
170/175/180
190/200/205
205/215/225(missed 2nd rep)
230(miss)/230/235
B) All sets at 325 lbs.
C) 225 w/ blue band
Session 2:
A) C2B Pull ups :20/:20/:19
B) 50 ft HSW + Max Effort SHSPU 14/9/8/6
C) 26:01 450 m row Sub for running
a1]115-125-135
a2]155 across
a3]165×2 175×1
a4]all touch and go 175-185-185
a5]195-205-215f. everything was feeling good nad light.
b]265 across
c]165 + wahtever band tension on the 1′ thick band.
pm
a]:22/:23/:23
b]265 push jerk 7/7/7/9
c]25:00
I take back my earlier complaint about running tonight in a 20mph wind and 55 degrees! 🙂
Wow that sounds intense!!
A. Muscle Snatch 135-145-155-165-175(f)
High Hang 145-155-165
Mid Hang 165-175-175
Snatch x3 reps 175-185-195
Snatch 205-215-just missed 225 3 times would’ve been a 5lb PR. I was feeling pretty good today so went for it.
B. Chest to Bar :21/ :21/ :23 all UB
C. Metcon 26:36. 3 strengths. Thrusters/GHDs/ and running. UB on all sets of thrusters. Mentally worked on coming in off the run and immediately grabbing the bar and going
All I had time for today.
Snatch warm up done.
High hang @145/155/155
Hang @ 165/175/175
Snatch x 3 175 all sets.
Snatch 1 rep 185/205/215(f)
Really happy to over 200 again.
Option 1. Dead stop 260. Never attempted this before.
Gymnastics done
C2B: 00:31 secs/1:10 min/1:50 min.
Power jerk new PR 245.
WOD: did 3 sets because I ran in the morning and my calves were absolutely killing me. No GHD so I did abmat sit ups, not the same work but was what I got. UB thrusters.
26:41 3 sets.
Congrats on the new PR Power Jerk Guillermo!
Session One A. 162.2 muscle snatch pr! High Hang Snatch x 3 reps @ 155/155/175 Hang Snatch x 2 reps @ 185 Snatch x 3 reps @ 185/195/205 Snatch x 1 rep @ I missed my first 2 and got extremely pissed off. I then hit 215 for a touch n go triple squat snatch out of rage. Very pleased. B. Every minute, on the minute, for 10 minutes: Front Squat x 1 rep @ 295 ouchy! C. Done. Session Two A. :21 every time. Option 2 B. 279! Pr! 7/6/4/7 shoulders and elbow hurt bad! ALL ATHLETES PERFORM C.… Read more »
Solid work today! Congrats on the PR!!
Session#2:
1-RM Power Jerk: worked up to 295lbs.
Five rounds for time: 24:41 thrusters and GHDSU done UB / running was fast at start, but then my right side started to hurt on round three ( any one know why this happened?) which really slowed my running down a lot.
Nice work on the metcon Nick!
AM:
A. Muscle – 115, 125,130
High hang- 155,155,165
Hang x 2 – 175,185,185
SN x 3 – 185,185,185
SN x 1 – 195,195,195
*just worked on technique
B. FSQ – done at 275
C. Banded sumo – 145, 155, 195, 195, 195 – thick black band
PM:
A. :23, :25, :23
B. 255, 275, 290xx
Went for a 5lb PR twice at 290 and barely missed it. Felt great though
C. 36:41
All UB. Easily 5-6mins lost in transitions. Was all over the gym walking around the class and then it was snowing outside. Crazy but felt good
Session 1
A: Muscle snatch-150,165,175
HHSx3-155,165,175
HSx2-180,185,190
Snatchx3-200,205,210
Snatchx1-220,225,230
Snatch continues to feel better, slowly building back.
B: I did the 10 sets at 315. Started to do the dead stop but I am not sure if I had the right setup. How deep should we be squatting from?
C: no bands but did the best with the tempo and speed for 5 sets at 10 reps of 225#. Need to figure out a band setup for the sumo.
Session 2
A- :22,:22,:22
B: hopefully later tonight
C: 27:49 Rx’d
Monday Mega Session… I start in my garage with the kids running around like hooligans and then when the hubs gets home go to the gym to finish things I can’t do at home… I. Snatch Warm Up – done A. Muscle Snatch – 85/105/110 HHS – 115/125/125 HS – 135/135/140 Snatch Triples (TnG) – 145/145/145 Snatch – 165x/165/170x – pulled the heck out of 170, which I haven’t hit in a while and surprised myself and missed behind me. So if there could be a good miss, it was a good miss…didn’t leave it short! B. Option 2 EMOM… Read more »
Glad to hear about those squats getting better!
Finally passed the 200# snatch mark with a 205# squat snatch for a 10# PR. Really think it’s due to the snatch programming here and the warmup.
Fantastic work on the PR Cristoforo!!
*Having to combine sessions today… Some things will suffer as a result :o( Session 1: A. 110# Muscle Snatch (Same as last week), 95-105-115# High Hang, 115-115-120# Hang Snatch, 120-125-130# Snatch x3, 135# Snatch x1 B.Separate Squat Program- (It’s going really well- Just to update, I was able to hit a 175# tonight without a belt for the first time ever! I also hit 185#, with a belt, after a lot of work, and I haven’t been able to move that in weeks!) *I added box front squats again 125-135-145×5 Session 2: A. :37 (13+7), :29 (16+4), :35 (15+5)- Just… Read more »
A: Snatched up to 235 x1 with ZERO misses. Felt great today. Thought I would be tired after high hang snatching 190×3. And then the hang snatches and snatches x3 at 215. B: Deadstop Front Squat: 132kg (10KG PR) from last time testing this. Super stoked. C: Couldn’t run because of snow so I did the Banded Sumo Deadlifts. 225 with band tension and these smoked me. Felt good to get a good contraction in the glutes. Session 2: Gymnastics Done in AM A: 20 C2B Pull Ups: UB 23/22/24s felt extremely good. Option 1 B: 50 Feet HS Walk… Read more »
Glad to hear you are coming by! It will be a good time
I know that behind the neck push jerks are easier then front of neck. But percentage wise what do you think would be a reasonable difference? Weights that I can easily pop up from my back without even thinking, I am failing repeatedly in front.
That most commonly a technique issue then. The bar off the back is already in the correct path so its easier to make those weights. Keep drilling technique on your normal jerks
PM session:
10x200m sprint on track
All sprints between :33 and :36. Last two were :38 with only :60 rest between. All others rested 3 minutes. Good runs! Faster than last weeks sprints. I did those at home last week. Went to track this week for consistency.
AM
Hi Hang: 175-185-190
Hang: 190-200-210
Triple: 210f-210-225
Singles: 240-250f-255, finally got back to my minimum
FS: 10×340, beltless
DL: 165 + Green 3 sets
PM:
C2B: 0:22 – 0:22 – 0:22
HSW + sHSPU: 10-10-10-7
10 Wall Walks
20 Thigh Taps × 3
60 Finger Presses 20 each angle
Metcon: 28:21
Slow runs, breathing thrusters, slow GHDSU
M/21/174/SouthCen
Congrats on the weekend dude!!
Thanks!
AM session
Muscle Snatch – 165
Hi Hang x 3 – 185/205/215
Hang Snatch x 2 – 225/225/235
Snatch x 3 – 235/240/245
Snatch x 1 – 255/260/265
Front Squat EMOM – 375
Run Option
PM session
Chest-to-Bars – All unbroken :21 seconds a piece.
Big Man Finesse lol
Strict HSPU – 8/8/6
No Big Man Finesse here
Conditioning
27:52
This was way too much running for me after the super bowl festivities but it was finally a gorgeous day in the Bay Area. Sun was shinning.
Carrying some excess fluff today. It was well worth it!