September 3, 2018 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
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 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

B.
Four sets of:
Snatch Lift-Off + Power Snatch @ 70-80%
Rest as needed

Followed by…

Three sets of:
Snatch Lift-Off + Snatch @ 75-85%
Rest as needed

For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground and performing either the power snatch or the full snatch.

C.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 83-86% of 1-RM

Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 75-80%
*Sets 5-6 = 3 reps @ 80-85%

Primary Conditioning Session
For time:
60 Pull-Ups
30 Overhead Squats (135/95 lbs)
15 Strict Handstand Push-Ups to 4″/2″ Deficit

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:
Barbell Upright Row x 10 reps @ 21X0
Rest 30 seconds
Pallof Side Step

x 5 reps
Rest as needed

B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction

x 15 reps
Rest as needed

Assault Bike Conditioning Option
Every 10 minutes, for 30 minutes (3 sets) of:
100 Double-Unders
100/70 Calories of Assault Bike