March 18, 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 90 seconds, for 6 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):
Clean Grip Snatch x 2 reps

If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

Primary Conditioning Session
A.
For time:
Row 1000 meters

immediately followed by…

“Amanda”
Complete rounds of 9, 7 and 5 reps of:
Muscle-Ups
Squat Snatch (135/95 lbs)

When the running clock reaches 10:00…

B.
For time:
150 Double-Unders
30 Strict Handstand Push-Ups
150 Double-Unders

When the running clock reaches 20:00…

C.
Three rounds for time of:
21 Deadlifts (185/135 lbs)
21 Toes-to-Bar

We would like to see athletes hit the row hard and see how close you can get to your “Amanda” PR. Please post your time to complete the row and time to complete “Amanda.”

On the second piece, the goal is to stay relaxed on the first set of double-unders so that your shoulders aren’t too fatigued going into the strict handstand push-ups. As soon as you finish your last handstand push-up pick up your rope and get it spinning. Trust you can go unbroken after the handstand push-ups.

On the final piece stay disciplined on the barbell and if you break, make sure you keep your shins on and never step away. Same goes for the toes-to-bar. Stay disciplined on your work;rest, like 19.2, breaking is fine as long as you manage your rest. Lastly don’t forget to breathe, focus on your breath working through both movements so as to keep your heart rate under control as best possible.

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.
For max reps against a 3-minute running clock:
60 Seconds of Goblet Squats (32/24 kg)
100-Foot Sandbag or D-Ball Carry (150/100 lbs)
Double Front-Racked Kettlebell Squat (24/16 kg)
Rest 90 seconds, and repeat for a total of THREE sets.

If you do not have access to a Sandbag or Dball perform using Kettlebells held in the front racked position. KEEP YOUR ELBOWS DOWN AND FISTS TOGETHER!!

B.
Three sets of:
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Triceps Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
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 rounds for time of:
20 GHD Sit-Ups
100-Foot Farmer’s Carry (100/70 lbs each hand)
5 Strict Muscle-Ups
100-Foot Handstand Walk or Handstand Walk Obstacle

Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace

Rowing Endurance Option
Row 2000 meters @ 10 seconds slower than your desired 2000 meter PR Pace