January 18, 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 – Barbell Only
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B.
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Six sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

OR

Option 2
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat

D.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest 20 seconds
Sumo-Deadlift x 10 reps @ 12X2
(Make the concentric portion of this lift as fast as possible.)
Rest as needed

OR

Option 2
Five sets of:
Run 200 Meters @ 1600 meter PR Pace
Rest 30 seconds

Then rest 3-5 minutes, and repeat.

You will perform a total of 10 sets of 200 Meter runs at a relatively high intensity (depending on your 1-Mile PR time), so please be sure to warm-up and cool down properly.

Session Two

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups

x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Take 15-20 minutes to build to today’s heavy…
Push Press + Power Jerk from Blocks

*If you do not have blocks, just perform the push press. We don’t want athletes bringing maximal loads back down to the front rack. To put it simply, the risks of doing so outweigh the potential benefit.

C.
Three sets of:
Decline Dumbbell Press x 6-8 reps
Rest 90 seconds
Supinated-Grip Barbell Row

x 5-6 reps
Rest 90 seconds

D.
Four rounds for time of:
25 Calories of Rowing on Concept 2
20 Toes to Bar
15 Thrusters (115/83 lbs)
10 Box Jumps (32″/24″)