**REMINDER**
You may notice that on SugarWOD our products are changing. If you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!
Switch Your Subscription to SugarWOD for Additional Benefits! Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Larger Community + More Options This is something we hope you will find super beneficial…In addition to the Masters program, you will also have access to the Invictus Athlete Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.
Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!
See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.
If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.
Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Upper Body Warm-Up
Perform 8-10 reps with each drill
followed by …
Banded Pass Thrus in Squat x 10 reps
and finish with …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
In 10 minutes build to today’s heavy Overhead Squat
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch + Hang Snatch @ 60-75%
C.
Every 2 minutes, for 16 minutes (8 sets)
2 Snatch Pulls to Knee + Snatch @ 85-90%
The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
D.
Complete four rounds at Zone 2 Pace:
2000 Meter Bike Erg or 2500/2000 Meter Echo Bike
15 Kettlebell Deadlifts
25 Foot Kettlebell Front Rack Walking Lunges
35-54: 24/16 kg
55+: 16/12 kg
General Training Notes
Lots of snatch work today! Please build to what feels heavy for today in your Overhead Squat. This does not need to be a PR, just a heavy-ish weight for the day.
Then you’ll move into your snatch work. The Snatch + Hang Snatch does not need to be touch and go however, the weight is light enough that if you wish to do so you may go touch and go. Then you are back to the snatch pulls + snatch progressions. You should be about 5% heavier then last week but, as always, your form dictates your load so if you miss two sets then drop down in weight.
You’ve got a longer zone 2 piece today. Try to keep your heart rate in Zone 2 and lighten the load if you needed to achieve that heart rate. You’ll have two kettlebells for your deadlifts (just FYI).