PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Invictus Weightlifting Barbell Complex (with empty barbell):
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
B.
Five rounds for time of:
40 Air Squats
5 Squat Snatches (135/95 lbs)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Pigeon Stretches
When the running clock reaches 15:00, perform the following…
Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent Over Banded Reverse Flys + 15-20 Bent Over Banded Reverse Fly Hold
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 90 Seconds of:
10 Box Jumps
20 Side Shuffles*
Max Reps Front Squats OR Goblet Squats in the Remaining Time
Rest 90 Seconds Between Sets and Repeat for a Total of FIVE sets.
*For the side shuffles, every 10 foot increment counts as ONE rep.
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 115# for 2’s; 125# for singles
B. 9:26 with 95# snatches
I went off script today. My legs were feeling the last week and a half of work.
A. Tempo bench press 5 sets of 5 41×1
Supinated barbell row 5 sets of 5 2111
All done at 165
B. 5 min emom
30 kbs 60 lb kb
20 pushups
1 min rest
This was great for me. It was a good grind, and I’m looking forward to a rest day.
Great job and well deserved rest day coming up! How do you like to enjoy your rest days?
Thanks Michele! Today I’m “enjoying” a rest day by working 12+ hours.
Yesterday’s Squat Jerk 55, 65, 75 – these felt pretty good Split Jerk 1- 120 2-4- 130 (mixed it up and added weight decided to go for it. 5-6 – 135 A few of these were a bit sketchy. So took more time between reps. B. 16:54 – This took a long time but I did half of the SHSPU with no assists. First set did 7 with a 3/4″ pad. The rest were unassisted. 2nd set 9 UA, 3rd round 8 UA. Pretty happy to be gaining in this movement as my other gymnastics seem to be stalled or… Read more »
Happy Anny!
Great job making progress on the HSPU! More importantly, happy anniversary!! I hope you get to do something fun to celebrate!
Happy anniversary! And great job on the shspu. You are so good at working on all those movements. My gymnastics progress is nonexistent ? Way to go!
Just a note on the gymnastics progress (or lack thereof). Since you both have been at this for some time now, I’d say you’re probably at the point of plateauing in certain movements by only following what is written in the workouts, ESPECIALLY kipping movements. If you want to see progress on things like pull-ups and dips, then consider doing the Fitness version of conditioning workouts when these arise because they are prescribed as strict reps (so you will continue to get stronger with them). If it is more of a skill issue, then try working in some practice during… Read more »
Happy anniversary!
1. Did Power snatch. Getting old. Gotta protect the old knees.
83-103-123-143-153
123-133-143-153-158
2. 14:43 Used 113 for barbell. (Used the wife’s bar, nephews cruising the deadlift in my bar.)
Squat snatches
1-5 done at 95
6-10 done at 125
Workout- 14:12
2 rounds RX.
3 rounds at 105
Warm Up + 10 min AB with nasal breathing only – 89.5 cals
A. Snatch
x2 @ 35#, 45, 55, 65, 75
x1 @ 80#, 85, 90, 92, 94
B. 5 Rounds for time – 13:57
40 Air Squats – all UB
5 Squat Snatch @ 65# – all singles
Warmup done
Emom 1 min Power snatch
2-135 for 5 min
1-155 1-165 1-175 1-185 1-195 miss
5 rounds for time
40 air squats
5 squat snatches 95lbs
8:05
Legs on FIRE!!!!!
A. Sets 1-5 @75#, sets 6-10 @ 85#
B. 19:50- soooo many failed reps on the snatch. Finally switched to 85# in the middle of the 3rd round. After Monday’s leg burner, a trail run yesterday and now this today, I think it’s time to say goodbye to my legs for a while ?
A) Squat Snatches @ 95# – need to learn how to get under bar / catch in squat
B) 16:43 – 95# squat snatch… 1 fail in round 1, 2 fails in round 2, 1 fail in round 5… slowed transition under bar in round 3 to make catch smoother / less of a jolt
*KNEE – Modified intensity; however, first time in almost 2 months doing a squat snatch. For the win!
A. 65-85-95-105-115 (doubles)
125-135-145-155-165 (singles)
B. 19:38 Subbed 95# Barbell
Winner! That’s great!
Warmup done BB complex done, certainly warmed up after that lot! A. EMOM x10 sets Sets 1-5 @45kg Sets 6-10 @50-55kg Haven’t done any Snatch for at least the last 2 months, and I can confirm that with no practice I haven’t got any better! Really tried to focus on technique and get as low as I could in the catch. B. FT 5 sets 40 air squats 5 Snatch 12.30 First round done @55kg as 60kg was somewhere near my max a couple of months ago. Next rounds all done @50kg as they was no way without some terrible… Read more »
Great attitude, Al! I know you will continue to improve because of your determination and hard work!
Thanks Michele ? certainly a few areas to improve on when I get home!!