August 20, 2018 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

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.
Six sets of:
4-Second Snatch Deadlift + Hang Snatch + Snatch @ 75-80%
Rest as needed

For the 4-second snatch deadlift, the goal is to mimic the exact bar path you would like to achieve when snatching from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the snatch deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and snatch; then drop the barbell, set yourself properly and snatch from the floor. Perform all sets between 75-80% of your 1-RM Snatch.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 77-80% of 1-RM

Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

*Sets 1-3 = 1 rep @ 85% of 1-RM in this complex
*Sets 4-5 = 1 rep @ 90% of 1-RM in this complex

Primary Conditioning Session
Four rounds for time of:
21 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
21 Pull-Ups

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:
Banded Biceps Curls x 10 reps
Immediately folllowed by…
Supine Ring Rows x Max Reps in 30 seconds
Rest 60 seconds
Band Rotations x 15 reps each side
Rest as needed

B.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction

x 30 seconds each leg
Rest as needed

Assault Bike Conditioning Option
Four sets of:
4 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Assault Bike
Rest 3 Minutes