November 30, 2020 – Invictus Athlete

Primary Session
A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)

Build to today’s heavy single.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 20 reps @ 55-60%

C.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/22 Calorie Row or Ski-Erg
15 Burpee Box Jump-Overs (30/24″)
30 Toes-to-Bar
150 Double Unders

D.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

Strength Accessory Option
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 2 – Single-Arm Kettlebell Row x 8-10 reps each @ 2111
Station 3 – Death March x 12 reps @ 3011
Station 4 – Kettlebell Biceps Curls x 15 reps @ 2111
Station 5 – L-Sit or L-Sit Progression

x 60 seconds

Engine Accessory Option

Two sets of:
Against a 3-minute running clock…
30/22 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes

Immediately followed by. . .

Four sets of:
Against a 2-minute running clock…
20/15 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds

Immediately followed by. . .

Six sets of:
Against a 90-second running clock…
15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of July 20).

Rowing Endurance Option
Eight sets for max meters of:
90 seconds of Rowing
Rest 2:30 minutes

Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the eight sets. Compare your results to the week of July 6, 2020.