December 28, 2020 – Invictus Athlete

Primary Session
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press 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

A.
Snatch Play Day
Take 20-25 minutes to build to today’s 1-RM Snatch

B.
Every 2 minutes, for 12 minutes (6 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 – 1 reps @ 90%
*Set 6 – 1 rep @ 95%

Rest until the running clock reaches 14:00, and then…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

C.
Two sets for times:
60 Calorie Row
60 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
40 Pull-Ups
20 Strict Handstand Push-Ups
20 Kipping Handstand Push-Ups
Rest 8 minutes

D.
Three sets of:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010*
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)

*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.

Strength Accessory Option
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Engine Accessory Option
Every 5 minutes, for 30 minutes (6 sets) for times:
25/20 Calorie Assault Bike
25/20 Calorie Row
25/20 Calorie Ski-Erg or Burpee

Rest until the running clock reaches 30:00, and then…

For time:
50/40 Calorie Assault Bike
50/40 Calorie Row
50/40 Calorie Ski-Erg or Burpee

Running Endurance Option

Eight sets for times of:
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 15 seconds
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 2 minutes

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.