A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps
(perform the push press, descend to bottom of OHS, perform the snatch balance, then come up and repeat for two reps; build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack)
B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps @ 75-80%
Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat for two reps.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
*Sets 1-3 @ 82.5% of 1-RM Snatch
*Sets 4-5 @ 85% of 1-RM Snatch
C.
Three sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
D.
Three sets for times of:
30/20 Calorie Assault Bike
15 Power Snatches (115/75 lbs)
60 Double-Unders
Rest 3 minutes
These should be sprint sets.
A. 100/110/120#
135/135#
160# 2r/fail
a) 20/25/30kg – 35/38kg – 40/50/60/70/75kg (and i mess up my neck for all session and week)
b) 65Kg – 70/73kg;
c) 20/30/40kg. 32kg;
d) burpees instead of power snatch.
A. 53, 58, 63…. 68, 73…
Immediately followed by: 105, 115, 125, 135, 145
B 123 x 4, 128x 1
C. 133, 138, 143, 148, 153
D. Skip
E. 3:20, 3:15, 3:20
New to the Invictus programming and excited to start ? following a week behind
A. 5 x 45 / 55 / 65
3 x 75 / 85
Built to 185 for complex x 2
B) (S+HS) 155 / 165 / 165 / 175 / 185
(S) 185 / 190
C) Done
D) 4:03 / 3:52 / 3:59
A. 20.45 kg
30 kg
52 kg
B. 61 kg
sets 1-3: 73 kg
sets 4-5: 77 kg
C. Done 61 kg
D. 4:47/4:40/4:49
https://www.instagram.com/p/BmhEPzflBZc/?utm_source=ig_share_sheet&igshid=1307h2k2ne3po
Am I doing these right?
A.) Snatch press x5 in receiving 55,60,65# Snatch press x3 in receiving 70,75# Snatch push press + OHS + balance x2 85,115,130,135(only 1 set), 135# (only 1 set) B.)snatch + high hang snatch x2 75-80% 115-120# failed last + first set for the high hang (last set 120) EMOM 82.5% 125# 85% 130# only failed last set C.)barbell good mornings 85# x5 Split squats 85# x6 all were at tempo D.) If I didn’t see peoples times I would have done a total of 9 sets -> 3 sets rest 3 minutes, 3 sets rest 3 minutes, 3 sets rest… Read more »
A. 15 lb trainer bar, 25 lb trainer bar, worked up to 75 lb
B. Up to 110 lb
A1 empty bar
A2 25/27,5/30
A3 30/40/50/60/70
B1 75/75/75/75/75
B2 82,5/82,5/82,5/85/85
C with 40 and 2x32kg kb’s
D. 3:42/3:40/3:50 with 40kg Snatch
A1. 45 65 75
A2. 85 95
A3. 95 105 115 115 125
B1. 145
B2. 3@165 2@170
C. GM with 115, BSS with 35# dbs
D. 45 cal AD / 15 ps 115# / 60 du
5:38 6:10 5:44
last two rounds du were unbroken, happy with that!
ps singles
Great workout thanks!
A.bar/65/85
Then
95/115
Then
135/155/185/185
B. Snatch/hip snatch 175/185
Snatch 5min Emom 205
Nothing felt good tired and tight from Monday’s work. Did C &D in afternoon
C. GM 95/115/135
BSS 115/135/155
D. 2:33/3:10/4:45 completely died on bike in last set!
A: skip/skip/155#
B: 205×4-215×1/225×3/235×2. Felt good
D: Getting over a cold, so benched instead
Limited time and lack of mobility ment really light.
A. 45#x5
65#x3
Worked up to 105# on complex
B. Snatch hip snatch 95#
Snatch 125#
A. 40kg/50kg/53kg
60kg/63kg
70kg/73kg/80kg/85kg/90kg
B. 72kg
75kg/78kg
C. Good Morning 50kg Bulgarian Split Squats 67kg
D. 3.12/4.18/4.52
A. Up to 95
B. Up to 95
C. Done
D. RX 3:17/3:28/3:20
This was interesting using a men’s bar and in running shoes (I’m out of town at a gym at USC). Kept the AB at medium effort. Snatches were 5/5/5. Had one round of UB DU.
A. Up to 95 for 5 reps
125 for 3 reps
-OH complex up to 225
B. Complex at 210
Snatch emom: 225, 235
C. Done
E. 3:09, 3:12, 3:06 RX
A. Up to 95
B. Complex at 100, singles: 105, 110, 110, 115, 115
C. 2:52, 2:58, 3:08 Rx oof
D. Skipped
A. Up to 95
B. Up to 115
C. Skipped
D. 3:08, 3:29, 4:00 RX
A.
i-ii. Skipped
iii. Up to 115
B.
i. 115-120
ii. 125/125/130/135/140
First time snatching heavy in three weeks. Shoulder is feeling good!!
C. Done
D. 3:05/3:23/3:31
Bike all done around :56, snatches were singles the first round then went touch and go he last two rounds, biggest set was 6. Can definitely do more ub but stayed cautious of my shoulder. DU also sucked tonight. I’m in a weird rut with these lately
Great to see you back to feeling healthy! Now to sort those double unders!
A.95-135
B.185-205
Then 225 for 5
C. 135 and 95
D. 3:01,3:08,3:10 singles on the snatches
Consistent Lyman! You can push the pace on those snatches though
I’ll keep that in mind next time. I’m always weary to go to a full sprint on an interval and then be toast for the rest.