February 11, 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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps

Build in weight over the course of the 4 sets.

B.
In 25 minutes, build to a 1-RM Snatch
Limit yourself to 2 misses today before moving on.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

Primary Conditioning Session
Three sets for times of:
30 Pull-Ups
30 Kettlebell Swings (32/24 kg)
20 Strict Handstand Push-Ups
20 Box Jump-Overs (24″/20″)*
10 Bar Muscle-Ups
100 Double-Unders
Rest 4 minutes

The following rep range is designed to encourage athletes to push unbroken sets. Are you able to keep your heart rate down and push for unbroken sets? Look out for that final 100 double unders, pick up the rope get it spinning and hang on, yes you will be hurting but you need to trust that you can handle this skill under fatigue.

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

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 30 seconds
Banded Step-Ups to 4″ Platform with Front-Loaded Carry x 2 minutes*
Immediately followed by. . .
50-Foot Heavy Sled Push
Rest as needed

*Set up is the same as banded march but with a platform to step up to. If you do not have access to a sled perfrom a 10/8 calorie assault bike sprint.

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

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.
Four sets of:
10 Sandbag Squats (HEAVY)
15 GHD Sit-Ups
20 Sandbag Squats (Light)
100-Foot Handstand Walk
Rest 2 minutes

Running Endurance Option
Every 8 minutes, for 32 minutes (4 sets):
Run 1200 Meters

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

Rowing Endurance Option
Eight sets of:
Row 500 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Compare your results to January 7, 2019.