Mobility & Activation
Band Distracted Ankle Pulse x 30 seconds per side
Hawaiian Squat
x 5 reps per side (slow and controlled)
followed by …
Two sets of:
Cross-Bench Pull-Over x 5 reps
PVC Pipe Pass Thrus x 10 reps
Warm-Up Primer
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
Barbell Complex (with an empty barbell)
3 Tall Snatches
5 Snatch Balance
7 Overhead Squats
Once your two rounds are finished, continue with …
Two sets of:
3 Hang Snatch @ 40-50% of 1-RM
2 Mid-Thigh Snatch
1 Snatch
Rest as needed
A.
Take 5-8 minutes to build to 65% and then …
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – Wall Sit x 45 seconds
Minute 2 – Toes-to-Bar x 10 reps
Minute 3 – Push-Ups x 15 reps
Minute 4 – Valslide/Furniture Slider Leg Curls x 6-8 reps @ 3011
Minute 5 – Ring Rows x 10 reps @ 21X0
C.
Complete as many rounds as possible in 15 minutes for quality and muscle activation of:
5 Strict Handstand Push-Ups
10 Barbell Biceps Curls
15 Goblet Squats
35-54: 24/16kg
55+: 16/12 kg; 3-5″ riser
Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
2 Wall Walks
Athlete Notes:
Todays focus is on building to your 1-RM snatch! Please adjust the % if you need to take less sets and go based on feel. To get in the mood, please read this article Jared posted about the mental aspect of weightlifting: https://invictusfitness.com/blog/overcome-mental-aspect-weightlifting/
You’ll finish the day with some accessory volume and activation work so you are primed and ready for some more testers this week!
**Note: Since you will prioritize your snatch today, we have moved your back squat to Wednesday to test then. Please adjust if this doesn’t work for you!
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
BikeErg Accessory Option
Complete a steady pace for 30 minutes:
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX Heart Rate.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
Please compare to Week 1 of this cycle (October 11) and note if you were able to achieve a greater distance while maintaining the same or lower heart rate.