September 30, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

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 10 minutes (5 sets):
Snatch x 1.1
(2-3 second reset between singles)

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 75-80%
*Set 6 – 80-85%

B.
This is a re-test from August 5, 2019…be sure to review your previous results BEFORE you tackle this!

“Commitment”
Every minute, on the minute, for 10 minutes:
10 Toes-to-Bar
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Rest until relatively recovered, and then…

C.
Three rounds at 80-85% effort…
800 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (60/40 lbs)

This portion should be performed at sub-maximal intensity and used primarly to work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.

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.
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 90 seconds

Followed by…

B.
One set for max reps of:
2 Minutes of Barbell Jumping Lunges (20/15 kg)
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

C.
Two sets of:
60 seconds of Banded Hamstring Curls
Rest 30 seconds
60 seconds of Banded Good Mornings
Rest 30 seconds

Keep a steady pace with a light band.

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

If you performed this workout on August 5, please review your results and run your paces slightly faster – assuming you’ve been incorporating the running workouts for the past couple months. If you didn’t perform this on August 5, your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Rowing Endurance Option
Four sets for times of:
Row 1900 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.