January 28, 2019 – Invictus Athlete

Primary Strength Session

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):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

Don’t worry, you’ll get to re-test your back squat next week. Be patient.

Primary Conditioning Session
Three sets for times:
300 Meter Row or 600 Meter Bike Erg
25 Thrusters (115/75 lbs)
20 Kettlebell Swings (32/24 kg)
15 Bar Muscle-Ups
10 Burpee Box Jumps (30″/24″)
Rest 4 minutes

Same movements as January 7, 2019 but in the opposite order. Lets see if you can match or beat your previous times!
Goal is to stay consistent and keep your times within 60 seconds of each other.

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.

Strength Accessory Option

A.
Three sets of:
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed
60 second Bearhug Sandbag Hold + 50 foot Carry (heavy)*
Rest as needed

*If you do not have access to a sandbag then perform using Heavy Kettlebells in the front rack position.

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Gymnastics Skills Option

A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
For time:
4/3 Legless Rope Climbs from Seated (15-foot rope)
4/3 Legless Rope Climbs (15-foot rope)
4/3 Rope Climbs with Legs (15-foot rope)

When the running clock reaches 18:00…

C.
For time
12 Strict Handstand Push-Ups to 4″/2″ Deficit
160-Foot Handstand Walk (40-Foot unbroken increments)
12 Strict Handstand Push-Ups to 4″/2″ Deficit

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets), for times:
Run 400 Meters

Goal is to run each set as fast possible. Note times for each set.

Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes

See if you can keep these at the same paces you performed last week’s sets.