January 4, 2021 – Invictus Athlete

Primary Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

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 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Power Snatch

x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)

C.
Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

Please read this article if you want to learn more about the benefits of tempo training.

D.
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Burpee Box Jump-Overs (24″/20″)
20/15 Calories of Assault Bike
30 Wall Ball Shots (20/14 lbs)
50-Foot Handstand Walk

Athlete Notes
Today’s session is an interval based conditioning piece and will test your shoulder endurance as well as a higher skilled gymnastics movement. Over the course of the next few weeks we will be incorporating handstand walking volume while under duress. Ideally athletes will have 90 seconds or more of rest between intervals. Please scale the movements, reps or distance if you are worried that the intervals will take you longer than 3:30 to complete.

Whenever there is conditioning based intervals we are looking for athletes to be as consistent with their times as possible. That means you’ll want to refrain from redlining in set one. Try and approach the workout with a mindset of perceived exertion for each set meaning set one is 80% RPE, set two is 85% RPE, set three is 90% RPE and set four is 95+% RPE. Your perceived rate of exertion will increase each set but your times should be relatively consistent (within 10 seconds of each other). If you struggle with handstand walking endurance then we’d suggest strategically breaking up your wall ball shots to keep your shoulders fresh.

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:
Dead-Stop Bulgarian Split Squat + RDL x 8 reps each leg @ 4111
Rest 45 seconds, then switch legs
Single-Arm Banded Dumbbell Rows x 15 rep each side @ 2111
Rest 45 seconds

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

Keep a steady pace with a light band

Engine Accessory Option
Every 8 minutes, for 40 minutes (5 sets) for times:
30/22 Calories of Bike Erg or 25/18 Assault Bike
20 Goblet Alternating Reverse Lunges (32/24kg)
20 Kettlebell Swings
30/22 Calorie Ski-Erg or Row

Post times for all five sets. Be aggressive, but think about increasing your effort level (perceived rate of exertion) each set such that you can maintain consistent times over the course of the five sets.

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters

Compare results to the week of August 24. Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for max distance:
90 seconds of Rowing

Push these hard, but aim for minimal drop off in meters achieved in each of the 8 sets.