August 25, 2017 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep

B.
Build to today’s 1-RM High Hang Snatch
(keep a vertical torso, and pause for one second in the high hang before snatching)

Then drop to 75-80% of today’s heavy high hang snatch, and then…

C.
Build to today’s 1-RM Hang Snatch
(pause for one second at the mid-thigh, keep your lats engaged and feel tension in your hamstrings in this position, then snatch)

D.
Build to today’s 1-RM Overhead Squat

Primary Conditioning Session
Three rounds for time of:
400 Meter Run
12 Power Snatches (115/75 lbs)
21 Chest-to-Bar 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.

Aerobic/Gymnastics Skills Option
Every 10 minutes, for 30 minutes (3 sets):
Row 500 Meters
50-Foot Handstand Walk
25 Strict Handstand Push-Ups
25 GHD-Sit-Ups
50-Foot Handstand Walk
Run 400 Meters

Assault Bike Conditioning Option
Ten sets for max calories of:
2 minutes of Assault Bike
Rest 60 seconds

Your goal is max calories after all ten sets, not max calories per interval. Today you’ll work on pacing, determining how hard you can push each interval without compromising the next. You should see some drop off each interval if you’re going hard, but you should be able to minimize it if you want a strong total score. If you don’t have any drop off, it’s likely you did not push adequately in the early sets.