April 19, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.

Snatch Warm-Up

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs

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+ High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 15-18/10-12 Calorie Row
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 30 Double Unders + 10 Chest-to-Bar Pull-Ups

Athlete Notes:
We are starting the week off right with heavy lifts and a long EMOM. After completing your snatches and back squat you will get into a shorter, volume accumulation EMOM. Typically we will have these run 21 to 30 minutes. The main goal is to accumulate volume, but also to practice discipline. Don’t allow yourself to slack off or take extra rest. Build the discipline to start at the very beginning of each minute…even if you’re feeling fatigued and know you have time. When it comes to the amount of work in each minute, pick something that you could do unbroken and in less than 45 seconds at the start. You will want some time for transitions and we do expect times to slow by a couple seconds across the 21 minutes.

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:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed

Engine Accessory Option
Against a 3 minute running clock…
30/22 Calorie Assault Bike
20 GHD Sit-Ups
Max Alternating Dumbbell Snatches (50/35 lbs)
Rest 90 seconds and repeat for a total of SIX sets.

Running Endurance Option
Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 12:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 100 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 24:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Rowing Endurance Option
Every 2 minutes, for 30 minutes (15 sets) for max meters:
30 seconds of Rowing

These should be SPRINT efforts with maximal output. Note your meters for each set, and then sum them for total meters rowed.

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Justin Hanson
Justin Hanson
April 19, 2021 10:08 pm

A) 70/75/80/85/90/95lb
B)145/150/155/160/165/170/175/175/180x/175
C) Done- off 390
D) Done- 15cals/15 thrusters/ 10 strict CTB-PU no rope at work.

Santino Marini
Santino Marini
April 20, 2021 3:17 am
Reply to  Justin Hanson

Solid start to the week! ????

Sheina McManus
Sheina McManus
April 19, 2021 7:58 pm

A) 35, 40 x2, 45 x2, 50
B) 100-145lbs – no misses!
C) 170, 195, 220, 3 x 180
D) 10 Cal Row, 15 thrusters, 30 DU’s and 10 C2B, all unbroken for 4 rounds and then it fell apart! Round 5 was 10/10/30+10, Round 6: 7/10/30+3, Round 7: 8/10/30+1

Strength A and B done in the evening

Santino Marini
Santino Marini
April 19, 2021 8:31 pm
Reply to  Sheina McManus

Great start to the week!! ????

Fabian Hermans
Fabian Hermans
April 19, 2021 10:16 am

My right knee is bothering me since last week so i scaled the workout this morning A: 2xbehind the neck press + 2x push press 6 sets @40 kg B every 90 seconds i did 45 seconds of bottom balance hold for 10 sets C shoulder press instead of squat 55 – 62.5 – 70 – 57.5 – 57.5 – 57.5 D Changed 30 du + 10 c2b into 70du (still cant do chest to bars outside) Managed the emom fairly easy. Thruster unbroken amd tripped twice on the rope. Had 18 cals on the row every round. Going to… Read more »

Santino Marini
Santino Marini
April 19, 2021 11:47 am
Reply to  Fabian Hermans

Good adjustments to look after your knee. Now to make sure you’re doing the right things to get back to 100%!

Mauk Moerman
Mauk Moerman
April 19, 2021 9:24 am

A 20/30/40/50/60/70kg Felt smooth and fast B 90-120kg Added 5 kg at a time. Felt good and snappy in the hips again. C 150/170/190kg 3sets of 8 reps on 160kg Knee felt okay when doing the squats so happy with that. D metcon Calories 18/18/18/17/17/16/16 Thrusters broke them intentionally in half to keep a good position for for my knee (could gone unbroken) Du’s and ctb unbroken Did 4 sets of 20 GHD sit ups 12 hammer curls Body feels good to go again. Just being a little hold back with that knee but that will fine in a week… Read more »

Santino Marini
Santino Marini
April 19, 2021 11:46 am
Reply to  Mauk Moerman

Good to see you being smart, feeling better and back into your stride again!

Lindsay Siolka
Lindsay Siolka
April 19, 2021 7:50 am

Snatch Press from Receiving + Drop Snatch: 35, 45, 55, 65, 75, 85 Snatch Lift Offs + High Hang Snatch: 95, 105, 115, 125, 135, 145, 150, 155, 160, 165. I counted some of my warm ups since starting at 135lbs (65%) for 10 sets was bit aggressive for me and still wanted to get some quality technique sets in. No misses. Big shrugs, hips, and fast feet. Back Squats: 5@230 3@265 (Knee made some weird and loud clicking noises here that were a bit concerning but no pain) 1@300 – felt light, no noise and no pain Opted for… Read more »

Last edited 3 years ago by Lindsay Siolka
Santino Marini
Santino Marini
April 19, 2021 9:12 am
Reply to  Lindsay Siolka

???? ???? Keep me posted on that knee and if that clicking flared anything up!

Lindsay Siolka
Lindsay Siolka
April 19, 2021 10:05 am
Reply to  Santino Marini

No pain. I just don’t need to take extra risks right now or push through anything questionable. Felt fine on the thrusters.

Michele Gabba
Michele Gabba
April 19, 2021 3:01 am

A.
20-..-40 kg
B.
60-..-83 kg
C.
120-125-153 kg
3 set 130 kg
D.
17-17-17-17-16-15-15 Cal
Thruster Unbroken
Du C2Bar Unbroken
In the afternoon strength and row

Santino Marini
Santino Marini
April 19, 2021 3:15 am
Reply to  Michele Gabba

Good start to the week Michele!

Koen Knarren
Koen Knarren
April 19, 2021 12:44 am

Just part D (scaled) this morning.
Subbed assault bike for the row.
Scaled to 12 thrusters.
And no chest to bar because i simply dont have the equipment.

Started slow and had some trouble starting the double unders, if i did not trip on the first 2 reps i could just do them unbroken, very weird.

Kept increasing the intensity during and towards the end i was about 15-20 sec quicker on the thrusters and double unders.

Added an extra 3 minute round because i started slow.

Squats tonight.

Santino Marini
Santino Marini
April 19, 2021 3:15 am
Reply to  Koen Knarren

Took you a minute to get moving but you got there in the end! Solid start to the day!

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