December 16, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 4 reps @ 2111

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80-85%

D.
Two sets for times:
800 Meter Run or 1000 Meter Row
30 Thrusters (95/65 lbs)
30 Toes-to-Bar
5/3 Legless Rope Climbs
Rest 5-6 minutes

E.
Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Ring Dips @ 2111
100-Foot Suitcase Carry (Right)
Rest as needed

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 30 seconds, for 5 minutes (10 sets):
Deadlift x 3 reps @ 60-65%

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive. Work on speed of hip extension after the barbell passes your knees, open your hand and re-grip at the bottom of every rep.

B.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 15-20 reps @ 2011
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – L-Sit x 45-60 seconds (accumulated if not unbroken)

*If you do not have access to a reverse hyper perform barbell or safety bar goodmornings or band pull-throughs.

Gymnastics Skills Accessory Option
If you are not familiar with the False Grip for rings, please watch this video.
If you are not familiar with the Cast Swing, please watch this video.

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

B.
For 60 seconds, perform one set of:
Pop Swing x max reps

*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.

Running Endurance Option
Two sets for times of:
1200 Meter Run
Rest for 90 seconds
600 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace