April 5, 2019 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

Use these squats to prime your CNS…not to try to hit a new 1-RM.
B.
Take 10-15 minutes to build to 80-85% of your 1-RM Snatch

C.
For time:
30 Snatches @ 80% of 1-RM

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

D.
For time:
Run 1-Mile
60 Toes-to-Bar
Row 1000 meters

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 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way

B.
Four sets of:
5 Tempo Front Squats @ 30X1
Rest 15 seconds
10 Double Kettlebell Front Squats (24/16 kg)
Rest 15 seconds
15 GHD Hip Extensions
Rest 2 minutes

Assault Bike Conditioning Option
Four sets of:
60 second Sprint @ 90-95%
Rest 15 seconds
15 second Sprint @ 95+%
Rest 3 minutes

*Goal is to hold the same pace as you did on March 15.

Aerobic/Gymnastics Option
“Regionals Nate”

Ten rounds for time of:
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (32/24 kg)

Time cap = 20 minutes