December 2, 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.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65%
(high hang, mid-patella, floor)

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%, 85%, and 90%

Followed by…

Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70%

D.
Four sets for times of:
30/20 Calories of Assault Bike
20 Overhead Squats (115/75 lbs)
20 Chest-to-Bar Pull-Ups
20 Push-Press (115/75 lbs)*
Rest 3 minutes

*Keep these as push press, not shoulder to overhead.

E.
Three sets of:
Supinated-Grip Bent Over Row x 10-12 reps @ 3011
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
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 minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 75-78% 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 DB Row x 6 reps (heavy!)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

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

Gymnastics Skills Accessory Option
If you are not familiar with the No Zone, please watch this video.
If you are not familiar with the Rising Muscle-Up to Rowing Muscle-Up technique, please watch this video.

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Snap Pulls

x 10 reps
Interval 3 – Pop Swing x 5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Rowing Transition Lifter Swing x 1 rep
Interval 2 – Rowing Ring Muscle-Up x 1 rep
*Please utilize the Cast Swing for each interval.

Running Endurance Option
Run 1600 Meters @ 65-75% effort

Rest 3-5 minutes, and then…

For time:
Run 2 Miles (3200 meters)

This is a time trial, so go as hard as you can.

Rest as needed, and then…

Run 1600 Meters @ 65-75% effort

Rowing Endurance Option
For distance:
15 Minutes of Rowing
Rest 4 Minutes – walk or jog 400 meters during this time
15 Minutes of Rowing