June 20, 2016 – Invictus Athlete

Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

C.
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

D.
OPTION 1

In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep

-OR-

OPTION 2
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

**OPTIONS – Athletes who respond better to volume or need to add muscle mass should be following Option 2. Athletes who are respond better to intensity and who need to maintain body weight should follow Option 1.

Session Two
A.
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)

B.
OPTION 1
For 36 minutes (6 sets) rotate through the following:
60 seconds of Assault Bike
60 seconds of Plank Hold
60 seconds of Rowing
60 seconds of Sandbag Carry (Bear Hug) (80-120lb.)
60 seconds of Bear Crawl
60 seconds of Farmers Carry (light to medium load)

-OR-

OPTION 2
Every 2 minutes for 24 minutes (12 sets):
Row 300/250 meters

*Goal is to keep all intervals sub 60 seconds.

**OPTIONS – Athletes who need to learn to endure long, grueling workouts should follow Option 1. Athletes who need to learn how to move fast and push their intensity should follow Option 2.

C.
For completion (not timed, but as little rest between movements as possible):
20 Strict Toes to Bar @ 2120
30 Windshield Wipers on Wall
40 Hollow Body Hang Holds @ 1011
50 Half Burpees – hands stay on the mat at all times
60 seconds (30 seconds each side) One-arm Prone Hand Plank