November 18, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-55%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80-85%

C.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

D.
Every 6 minutes, for 18 minutes (3 sets):
35/25 Calories of Assault Bike or 40/30 Calorie Bike Erg
10 Bar Muscle-Ups
10 Push Press (165/115 lbs)
10 Overhead Walking Lunge Steps (165/115 lbs)

Note times for each set.

E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
Rest 60 seconds
Stationary Dips x 20 reps @ 10X1
(hold at the top for a 1-second count)
Rest 60 seconds

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 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive. Work on speed of hip extension after the barbell passes your knees, open your hand and re-grip at the bottom of every rep.

B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Single-Arm Dumbbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.

Gymnastics Skills Accessory Option
If you are not familiar with the False Grip for rings, please watch this video.

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – False-Grip Static Hang

x 10 seconds
Interval 2 – Cast Swing x 3 reps

B.
One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps

*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.

Rest 30 seconds, then. . .

For 60 seconds, perform one set of:
Pop Swing x max reps

*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.

Running Endurance Option

Four sets of:
Run 1600 Meters
Rest 3 minutes

Run each set at ascending percentages: 75, 80, 85, 90%

Rowing Endurance Option
Two sets for times of:
Row 3500 Meters
Rest 5 minutes

Your goal is to establish an aggressive pace, but one in which you can repeat within a 10-second difference on the second set after 5 minutes of rest.