February 5, 2016 – Invictus Athlete

Session One
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.
Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B.
Three sets of:
Snatch x 2 reps @ 90% of today’s 2-RM
Rest as needed

followed by…

Three sets of:
Snatch x 1 rep @ 90% of today’s 2-RM
Rest as needed

C.
Every minute, on the minute, until failure:
Assault Bike x 30% of your 60 second max calories performed on January 24
Toes-to-Bar x 30% of your 60 second max reps performed on January 15

*Once you fail to complete the specified reps within the minute the workout is over.

Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Split Handstand Hold

Rest 60-90 seconds

A.
Take 15-20 minutes to build to approximately 90% of your 1-RM Clean & Jerk

B.
Training Guidance for this Workout with Coaches Bryan Miller and Hunter Britt
(sorry about the vertical screen…we’re better at training athletes than media)

Against a 6-minute running clock, perform the following…
1 Clean & Jerk (225/155 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (255/170 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (275/185 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups

Time Cap: 6 Minutes

Scoring – Each muscle-up performed is worth 10 points. Once an athlete comes off the rings, they must move to the barbell and complete the Clean & Jerk before returning to the rings. The athlete’s final score will be the heaviest clean & jerk they successfully lifted (one point per pound), plus 10 points for each muscle-up completed. For example:
ATHLETE A – 255 lbs + 32 Muscle-Ups = 575
ATHLETE B – 295 lbs + 28 Muscle-Ups = 575

C.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 80%
Set 5- 10 reps @ 80%
Set 6- 10 reps @ 80%

D.
One to Two sets of:
Strict Handstand Push-Ups x Max Reps
Rest 30 seconds
Box Bridge Handstand Push-Ups to 7″ Deficit
Rest 30 seconds
Box Bridge Handstand Push-Ups to 4″” Deficit
Rest 30 seconds
Box Bridge Handstand Push-Ups without a Deficit
Rest as needed

followed by…

Finger Presses x 40 reps

E.
Three sets of:
L-Sit Lifts on Low Rings x 10 reps
Rest as needed

followed by…

Two sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

followed by…

One set of:
Elbow Jacks x 40 reps