December 9, 2019 – Invictus Athlete

Primary Training Session

Mobility & Activation

Complete Snatch Warm-Up

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 4 reps @ 2111

Goal – use the same as was used for 3 reps last week.

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…

Three sets of:
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 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-73%

D.
Four sets for times of:
20/15 Calorie Assault Bike
12 Burpee Box Jump Overs (24″/20″)
9 Strict Handstand Push-Ups to 4″/2″ Deficit
6 Muscle-Ups
Rest 90 seconds

E.
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 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.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 80% of 1-RM

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.
Four sets of:
Reverse Hypers x 10 reps @ 2011
Rest as needed
Supinated-Grip Weighted Pull-Ups x 6 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

*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
Every 10 minutes, for 30 minutes (3 sets), for times:
Run 1-Mile

If you run an 8+-minute mile, then perform this workout every 12 minutes.

Rowing Endurance Option

For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes
Row 1000 Meters @ 5k PR Pace