November 29, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B.
Three sets of:
4-Stop Halting Snatch Deadlift + 8-second Descent @ 90-100% of 1-RM Snatch
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)

C.
Every minute, on the minute, for 6 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85

Then rest two minutes before starting…

Every 2 minutes, until you establish a 1-RM:
Strict Shoulder Press x 1 rep

D.
For max reps:
90 seconds of Strict Handstand Push-Ups
90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Strict Handstand Push-Ups
60 seconds of Ring Dips @ 2011
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups
30 seconds of Ring Dips @ 2011
30 seconds of Strict Pull-Ups

Primary Conditioning Session

A.
Five rounds for time of:
10 Burpees to Rings 6″ Above Reach
10 Toes-to-Rings
5 Muscle-Ups

Rest 3 minutes, and then…

B.
Three rounds for time:
20/15 Calories of Assault Bike
50 Double-Unders
300 Meter Row

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.

Aerobic/Gymnastics Skill Option
Three sets of:
Row 500 Meters @ 20 s/m
Row 500 Meters @ 22 s/m
75-Foot Handstand Walk
4/3 Legless Rope Climbs (15′)
75-Foot Handstand Walk
Rest as needed