October 2, 2020 – Invictus Athlete

A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position

x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk x 1 rep @ 70-80%

D.
Against a 10-minute running clock complete…
30 Muscle-Ups
60/40 Calorie Row or Ski-Erg
Max Reps of Alternating Dumbbell Snatches (50/35 lbs)

Adjust muscle-up reps so they take no longer than 6 minutes.

E.
Four rounds for time of:
50-Foot Handstand Walk
100-Foot Bear Hug Sandbag Carry (150/100 lbs)

If you do not have access to these perform front racked double kettlebell carry (24-32/16-24 kg).

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Strength Accessory Option

A.
Four sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
Sandbag Squats x Max Reps
(choose a weight that will allow you between 12-15 reps at max effort)
Rest 90 seconds

Bear Crawl

B.
Four sets of:
100 Meter Farmers Carry (HEAVY)
Rest 90 seconds

Engine Accessory Option
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Rest 90 seconds and repeat for a total of EIGHT (8) sets.

Goal is sub 2 minute rounds!!

Aerobic/Gymnastics Accessory Option
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups to 0-6″ Deficit
25 GHD Sit-Ups
10 Strict Handstand Push-Ups to 0-6″ Deficit
400 Meter Run