April 1, 2019 – Invictus Athlete

Program Note – This week we will be doing a lot of baseline testing. The idea is to establish a solid starting point from which you can set goals and measure progress throughout the course of the next several training cycles. Push yourself, but listen to your body during this testing week. We are looking for training maxes, not necessarily lifetime PRs.

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

Built over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Take 20-25 minutes to build to today’s 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Primary Conditioning Session
“CLB (AKA, Canadian Midget)”
For time:
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
20 Snatches (175/115 lbs)
30 Strict Handstand Push-Ups
40 Chest-to-Bar Pull-Ups

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:
20 Farmer’s Hold Reverse Lunges (32/24 kg KBs)
15 Goblet Squats (32/24 kg)
Rest 2 minutes

B.
Three sets of:
Lunge Position Landmine Press (right arm) x 10 reps
Rest 30 seconds
Landmine Row (right arm) x 10 reps
rest 30 seconds
Lunge Position Landmine Press (left arm) x 10 reps
Rest 30 seconds
Landmine Row (left arm) x 10 reps
Rest 60 seconds

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:
9 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
7 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
5 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle

Rest 90 seconds, and then. . .

C.
For time:
21 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders
15 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders
9 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders

Running Endurance Option
For time:
Run 5000 Meters

Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.

Rowing Endurance Option
For time:
Row 5000 Meters

Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.