August 27, 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)

A.
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

B.
Six sets of:
Snatch Lift-Off + Snatch Pull + Snatch @ 78-83%
Rest as needed

For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop the barbell, set yourself properly and perform a full snatch.

C.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80-83% 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).”

D.
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 1-2 = 1 rep @ 80% of 1-RM in this complex
*Sets 3-4 = 1 rep @ 87.5% of 1-RM in this complex
*Set 5 = 1 rep @ 95% of 1-RM in this complex

Primary Conditioning Session
Complete as many rounds and reps as possible in 10 minutes of:
15 Overhead Squats (115/75 lbs)
30 Double Unders

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 12-15 reps
Immediately followed by…
Supine Ring Rows x 10 reps @ 2110
Rest 60 seconds
Band Rotations x 20 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
Every 10 minutes, for 40 minutes (4 sets) of:
100/70 Calories of Assault Bike