September 23, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up

A.
At 70-75% effort complete as many rounds and reps as possible in 12 minutes of:
15/12 Calorie Row
12 Double Dumbell Deadlifts (50/35 lbs – touch one head of DBs to floor)
9 Double Dumbbell Thrusters

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Compare results to September 2, 2019.

B.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

C.
Four sets of:
Power Snatch x 1 reps @ 75-80%
Rest as neededd

Followed by…

Three sets of:
Snatch x 1 rep @ 90%
Rest as needed

D.
Every 3 minutes, for 15 minutes (5 sets), for times:
5 Squat Snatches @ 70-75%
10/7 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.

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:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

B.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

Keep a steady pace with a light band.

C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile Pace
Rest 3-4 minutes

Rowing Endurance Option
Ten sets for times of:
Row 600 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – all sets faster than your 600m pace from September 2.