August 9, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bar Presses
20 Alternating Lateral Lunges
30 Banded Face Pulls

Followed by…

15 Total Depth Drops
Rest 15-20 seconds between reps

A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 50%

Followed by…

Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 60%

Followed by…

Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 70%

**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.

B.
Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Four sets of:
10-12 Seated Dumbbell Presses
10-12 Supinated Grip Bent Over Rows
Rest as needed

D.
“Groundhog Day”
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

For time:
Row 1000 Meters
30 Box-Facing Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

E.
Two sets of:
Max Effort Banded Triceps Pressdowns
Rest 60-90 seconds between sets

Athlete Notes:
Today’s workout is a classic Invictus tester workout. If you’ve ever seen the movie Groundhog’s Day then you’ll get why it’s called that. If you haven’t seen it, stop your session now and go watch it. Then come back and hit this workout. The first round starts out the fastest with just a 500 meter row and then 10 and 10 of the other movements. Your goal should be to finish this one sub 3 minutes. That means the row needs to take less than 2 and you’ll have to hammer out the burpees in about 3 seconds per rep and then go unbroken on the chest to bar. After a minute rest we’re going back to the rower where you’ll up the row distance a little bit and then double the reps of the burpees and pull-ups. We expect you to be a little fatigued at this point, but still smooth and consistent. Aim for a pace that might be just slightly slower than your first 500, then go to work on the burpees. The goal there is around 60 to 75 seconds to get the 20 reps done, and then 1-2 sets on the chest to bar pull-ups. If you push this one you should have a little over a minute of rest again. Shake the arms out and get ready to send it on the final interval. Nothing to hold back for here so push hard on the row and see if you can hold on. Early on in the off season it’s all about finding where your limits are and when/where you struggle in workouts. Push hard here and see where the wheels fall off, then learn for down the road when it counts.