December 4, 2018 – Invictus Athlete

Primary Training Session

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

A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.

C.
Three sets for times of:
5 Unbroken Ring Muscle-Ups
10 Unbroken Snatches
5 Unbroken Ring Muscle-Ups
Rest 4 minutes

*Set 1 – 115/85 lbs
*Set 2 – 135/95 lbs
*Set 3 – 155/105 lbs

Compare results to October 23, 2018. Please look at those results ahead of time and create goals for yourself on these sets! If you adjusted the reps at all on October 23, please do so again today so that you have an apples to apples comparison.

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.
Four sets of:
Bench Press x 5 reps @2111
Rest as needed
Ring Rows x 10-15 reps @3112
Rest as needed

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80% of your 1-Mile PR Pace
Rest 3-4 minutes

B.
Four sets for times of:
800 Meter Run @ 95-97% of your 1-Mile PR Pace
Rest 4 minutes

Rowing Endurance Option
Six sets for times of:
Row 750 Meters
Rest 90 seconds

Aim for consistent, but aggressive, paces for all six sets. Note your times per set to assess pacing and any drop-off.