December 23, 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 3 reps @ 2111

Built over the course of the four sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep

Build in weight over the course of the ten sets to today’s heavy single.

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%

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 minute, on the minute, for 6 minutes:
Back Squat x 3 reps @ 80%

D.
Two sets for times of:
30/22 Calorie Assault Bike or Bike Erg
30/22 Calorie Row or Ski-Erg
Rest 90 seconds

Followed by. . .

Three sets for times of:
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Row or Ski-Erg
Rest 60 seconds

Followed by. . .

Four sets for times of:
15/10 Calorie Assault Bike or Bike Erg
15/10 Calorie Row or Ski-Erg
Rest 45 seconds

E.
Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Handstand Push-Ups @ 4011
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 @ 65-70%

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 – GHD Sit-Ups x 15 reps

Try to go a little heavier than last week if possible.

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

Gymnastics Skills Accessory Option
Every 30 seconds, for 10 minutes (4 sets of each):
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Snap Pulls x 10 reps
Interval 3 – Pop Swing x 5 reps
Interval 4 – Tempo Ring Dips

x 4 reps @ 31X0
Interval 5 – Catch Position Dips

x 8 reps

Running Endurance Option

For times:
2400 Meter Run
Rest 60 seconds
1600 Meters Run
Rest 2 minutes
2400 Meter Run

Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes

See if you can keep these at the same paces you performed last week’s sets.