July 28, 2017 – Invictus Athlete

Primary Strength Session

A.
Back Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 3 minutes between sets.

B.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep

C.
Build to today’s heavy Snatch from High Blocks – the barbell should be at mid-thigh in the starting position.

Compare results to June 9, 2017.

D.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

Primary Conditioning Session
Five rounds for time of:
6 Ring Muscle-Ups
9 Power Snatches (135/95 lbs)
12 Overhead Squats (135/95 lbs)

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.

Aerobic/Gymnastics Skills Option
A.
Two rounds, performed at 80-85%:
Row 1000 Meters
Run 800 Meters
50-Foot Dumbbell Overhead Walking Lunge (left) (80/55 lbs)
15 Strict Handstand Push-Ups to 6″/4″ Deficit
50-Foot Dumbbell Overhead Walking Lunge (right) (80/55 lbs)

B.
Three sets of:
Strict Weighted Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest 60 seconds
Weighted GHD Hip Extensions x 15 reps
Rest 60 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 60 seconds

Assault Bike Conditioning Option
Every minutes, on the minute, for 30 minutes:
20 Seconds of Max Effort Assault Bike Sprint

Your goal is to keep the same RPM pace as you held last week for the 15 second efforts.