September 16, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Perform rounds of 21, 15 and 9 reps at 70-75% effort of:
Calories of Rowing
Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″ Box)

Add a 400 Meter run between each round (for a total of 800 meters of running).

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Compare results to August 26, 2019.

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed

Build over the course of the five sets.

D.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

E.
Against a 2:30 minute clock…
20/15 Calorie Row
6-8 Bar Muscle-Ups
Max Squat Snatches
Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 185/125 lbs
Set 2: 165/115 lbs
Set 3: 135/95 lbs
Set 4: 95/65 lbs

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.

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.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds

B.
Four sets of:
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds

Running Endurance Option
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 3-4 minutes

Rowing Endurance Option

Six sets for times of:
Row 1000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.