January 11, 2016 – Invictus Athlete

Session One
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 – Barbell Only
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

OR

Option 2
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

D.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Banded March x 3 Minutes
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Squat
Rest 30 seconds

OR

Option 2
For max distances:
30 Seconds of Running @ 90-95% effort
Walk/Jog for 90 seconds
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
3 Minutes of Running @ 90-95%
Walk/Jog for 4 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
30 Seconds of Running @ 90-95%

Session Two
Gymnastics Skills Warm-Up
(Same as last week to allow everyone to learn and adapt to new movements.)
I.
Banded Lat Stretch x 2 Minutes each arm
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm

II.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

followed by…

Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed

Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

III.
Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)
Rest 60 seconds

followed by…

Two sets of:
Hollow-Body Tuck-Ups x 25 reps

CHOOSE ONE OF THE FOLLOWING
Option 1
A.
Take 15-20 minutes to build to today’s 1-RM Push Press

followed by…

B.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes

OR

Option 2
A.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes

followed by…

B.
Every minute, on the minute, for 16 minutes (8 sets of each):
Minute 1 – 1 Legless Rope Climb + 1 Rope Climb (w/legs)
Minute 2 – 10 Push Press (115/75 lbs)

Primary Conditioning Work – All Athletes

C.
Every minute, on the minute, for 30 minutes (10 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 6-8 Dumbbell Burpee Box Step-Overs (55/35 lbs over 24″/20″)
Minute 3 – 10 Toes to Bar