February 4, 2019 – Invictus Athlete

Primary Strength Session

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

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

When the running clock reaches 14:00…

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Primary Conditioning Session
Four sets for time of:
400 Meter Run or 500 Meter Row
30 Wall Ball Shots (30/20 lbs to 10′)
20 Toes-to-Bar
10 Burpee Box Overs (42″/36″)
Rest 3 minutes

Be aggressive on these sets with the goal of going unbroken on the wall balls and toes-to-bar. Limit transition time between movements and force yourself to start immediately following the completion of the previous movement.

Compare your results to December 31, 2018.

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:
30 second Bearhug Sandbag Hold + 60 second Bearhug Sandbag Step-Ups + 30 second Bearhug Sandbag Hold
Rest as needed

*If you do not have access to a sandbag then perform using Heavy Kettlebells in the front rack position.

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Gymnastics Skills Option
A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Five rounds for time of:
2 Legless Rope Climbs from Seated
10 Strict Handstand Push-Ups to 4″/2″ Deficit
15 GHD Sit-Ups
20 Sandbag Squats (150/100 lbs)

Running Endurance Option
Every 6 minutes, for 30 minutes (5 sets), for times:
Run 800 Meters

Goal is to run each set as fast possible. Note times for each set.

Rowing Endurance Option

Five sets for times of:
Row 800 Meters
Rest 2 minutes

Keep these at the same paces, or slightly faster than, you performed last week’s sets.