December 30, 2019 – Invictus Athlete

A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…

Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+

B.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Back Squat x 1 rep

Start at 65-70% and build across the 10 sets.

C.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thruster (50/35 lbs)
Chest-to-Bar Pull-Up

D.
Three sets of:
Dumbbell Bench Press x 10-12 reps @ 21X1
Rest 30 seconds
Ring Dips x Max Reps @ 1111
Rest 3 minutes

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.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 30X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.

B.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 8-10 reps @ 2011
(add some weight to the reverse hyper this week)
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – GHD Sit-Ups x 15 reps

*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
If you are not familiar with the False Grip for rings, please watch this video.

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
Interval 2 – Cast Swing x 3 reps
Interval 3 – Ring Pull-Ups Scaled with False Grip

x 6-8 reps

Followed by. . .

One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.

Rest 30 seconds, then. . .

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
Five sets for times of:
800 Meter Run
Rest 3 minutes

Aim for negative splits, requiring an all-out 100% effort on your final set to maintain your pacing.

Rowing Endurance Option

Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 350 Meters
Rest 60 seconds
Row 250 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 350 and 250 meter intervals.