January 15, 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 Hang 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 1 rep @ 100% of today’s 2-RM Hang Snatch
Rest as needed

C.
Every minute, on the minute, for 15 minutes:
Snatch Pull + Power Snatch @ 85% of today’s 2-RM Hang Snatch

D.
For max reps:
60 seconds of Shoulder to Overhead (185/125 lbs)
Rest 2 minutes
60 seconds of Toes to Bar

NOTE SCORES, and rest until recovered, and then…

Every minute, on the minute, until failure:
Shoulder to Overhead x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max

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

, if you hit 20 Shoulder to Overhead in 60 seconds, and 20 Toes to Bar in 60 seconds in the max reps test, you would perform 6 shoulder to overhead and 6 toes to bar every minute until you failed to get those reps in within the minute.

Session Two
Gymnastics Skills Warm-Up
I.
Banded Lat Stretch x 2 Minutes each arm
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm

II.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

followed by…

Ten sets of:
Nose-to-Wall Handstand + Handstand Walk Out and Back
(once back at the wall, correct any body position misalignments that may have occurred during the handstand walk)
Rest as needed

III.
10 Tuck to V-Up Complexes

followed by…

100 Hollow Body Bounces

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

A.
Take 15-20 minutes to build to today’s 2-RM Clean & Jerk

The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. 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.

Then. . .

Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s 2-RM
Rest as needed

B.
20 Clean & Jerk @ 80% of todays Double

Full clean every rep. If you lose balance and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 73%
*Set 5 – 10 reps @ 73%
*Set 6 – 10 reps @ 73%