March 11, 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 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Clean-Grip Snatch x 2 reps

If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Primary Conditioning Session
A.
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Burpees Over the Erg

When the running clock reaches 6:00…

B.
Complete rounds of 15, 12, 9 and 6 reps for time of:
Calories of Rowing on Concept 2
Double Kettlebell Snatch (24/16 kg)

When the running clock reaches 14:00…

C.
For time:
45 Chest-to-Bar Pull-Ups
45 Burpees Over the Erg
45 Calories of Rowing on Concept 2

Treat each one of these pieces as an individual workout; don’t think of what is to come, but rather stay focused on the task at hand. This will be a grip-intensive workout, particularly the second portion. Be efficient with the double kettlebell snatches. You all have seen these in the program more often recently, so now is your chance to push the pace with them in a short couplet. On the final piece, the burpees and row are all heart. You’ll be tired, but you can keep moving on the burpees and pull hard for the final row. STAY CHECKED IN!

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.
Every 2 minutes, for 8 minutes (4 sets):
21 Dumbbell or Kettlebell Deadlifts (32/24 kg or more)
100-Foot Sandbag Carry (150/100 lbs)

If you do not have access to a Sandbag or Dball perform using Kettlebells held in the front racked position. KEEP YOUR ELBOWS DOWN AND FISTS TOGETHER!!

B.
Three sets of:
Lean Away Pull-Ups on Rings x 8-12 reps
Rest 30 seconds
French Press x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

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.
For time:
6 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle Course
4 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle Course
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle Course

Rest 90 seconds, and then…

C.
For time:
15 Strict Handstand Push-Ups to 4″/2″ Deficit
50 Heavy Rope Double-Unders
12 Strict Handstand Push-Ups to 4″/2″ Deficit
50 Heavy Rope Double-Unders
9 Strict Handstand Push-Ups to 4″/2″ Deficit
50 Heavy Rope Double-Unders

Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace

Rowing Endurance Option
Five sets of:
Row 1000 meters @ 2000 meter PR pace
Rest 3 minutes