January 18, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
Mind Muscle Overhead Movement Prep

T-Spine Pulse on Bench x 45-60 seconds (focus on your breath)
Band-Assisted Ankle Pulse x 30 seconds per side

and finish with …

One sets of:
Y’s, T’s, W’s

x 10 reps per position
Over/Under Barbell x 30 seconds

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 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for minutes (3 sets):
1 Snatch Lift-Off

+ 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B.
“Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

C.
Six sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

D.
Three sets for times:
50/35 Calorie Row
30 Thrusters (75/55 lbs)
15 Bar-Facing Burpees
Rest 4 minutes

Please recognize that you have a four minute rest period, then pick the most aggressive pace that you believe you can attack this with and still recover within the four minute rest period to repeat the effort in a similar time. ”

Athlete Notes:
Today’s session includes the new named workout “Grettel.” Just like last week’s test of “Ingrid,” you’re going to have 20 transitions between the barbell and the burpees. You need to view the transitions as an essential element of this workout, because that many transitions will account for a lot of time lost if you aren’t diligent about moving quickly through the transitions. You should drop the bar, take a breathe, and then go right into the burpees. If you performed “Ingrid” last week then you will have a pretty good idea of how this will feel, and you should have a decent sense of how long this effort will take. Push hard…there isn’t a lot of time to lose in a quick event like this one.

After letting your lungs recover during some front squats, you will tackle a longer conditioning piece. We are looking for repeatable efforts matched with an unconquerable mindset. You should be able attack with an aggressive pace each set but still recover within the 4-minute rest period. If you anticipate sets taking longer than 5 minutes, then please adjust the reps and/or load.

Start your row with a sprint start. If you are unfamiliar with a sprint start then please read this article.
The sprint start will help get the fan spinning as fast as possible and get those calories ticking up. Stay aggressive on the erg, but find a pace that will allow you to quickly get off and transition into your thrusters. This workout is not won on the row portion.

Can you go unbroken on your thrusters and still push on the bar-facing burpees? 30 reps is right at the threshold of what most athletes can power through and still move quickly to the next station. If you are an athlete who would benefit from a short break on the thrusters so that you can sprint through the bar-facing burpees, take a very brief breather 15-20 reps into the thrusters, then get back on the barbell and finish them. If you need to break then keep it short; get your shins and hands right back on the bar. Finish strong with your burpees by choosing whichever method you can consistently maintain; either the step up or kick up method (note that the kick up method will elevate your heart rate more than the step up method, but is faster in the final push of an event).

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:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
Three sets of:
20 Banded Romanian Deadlifts with Heels Touching and Toes Out
20 Banded Romanian Deadlifts (regular stance)
20 Banded Romanian Deadlifts with Sumo Stance and Toes Out”

Engine Accessory Option
Every 3 minutes, for 30 minutes (10 sets) for times:
15/10 Calorie Assault Bike
30 Air Squats
20/15 Calorie Row

Please demonstrate some integrity on your air squats. Of all the movements we see performed in the gym, air squats and push-ups are the most problematic in terms of holding a solid standard. Please hold yourself accountable to sitting below parallel with your chest up, and come to a full hip and knee extension on every single rep.

Running Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for times of:
Run 600 Meters @ 100+% of 1-Mile Pace

Push your paces, but keep the sets consistent.

Rowing Endurance Option

Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes