February 1, 2016 – Invictus Athlete

Week 5 Training Guidance – Please Watch!

Session One
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 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four sets)

Followed by…

Every 3 minutes, for 18 minutes (6 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Sumo Deadlift x 6 reps @ 12X2
(use 50% of your 1-RM Deadlift)
Rest as needed
Banded March x 3 minutes
Rest as needed

OR

Option 2
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…

For time:
Run 400 Meters
(record your 200 meter split time as well if possible)

Rest 15 minutes, and then…

Five sets of:
Run 200 Meters @ 80-85% of your 200m split time (or half of your 400m time if you didn’t get a 200m split)
Rest 3 minutes

Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges
(slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

For perfect positioning:
10 Wall Walk + Handstand Walk

III.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Backward Straddle Scoots

x 40 feet

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

CHOOSE ONE OF THE FOLLOWING…
Option 1
A.
Take 15 minutes to build to today’s 2-RM Max Deficit Strict Handstand Push-Up

Build to the tallest deficit at which you can complete two reps of strict handstand push-ups.

Followed by…

B.
For time:
5 Strict Handstand Push-Ups to today’s 2-RM Deficit
50 Double-Unders
10 Strict Handstand Push-Ups to half of today’s 2-RM Deficit height
100 Double-Unders
15 Strict Handstand Push-Ups (no deficit)

Followed by…

C.
Three sets for max reps of:
20-Foot Handstand Walk to the Wall + Handstand Push-Ups
Rest 60 seconds

OR

Option 2
A.
Every 3 minutes, for 15 minutes (5 sets):
Power Jerk from Blocks x 2 reps

*If you do not have blocks, just perform 1 rep on the minute, for 10 minutes. We don’t want athletes bringing maximal loads back down to the front rack.

B.
Take 15 minutes to build to today’s 2-RM Max Deficit Strict Handstand Push-Up

Build to the tallest deficit at which you can complete two reps of strict handstand push-ups.

Followed by…

C.
For time:
5 Strict Handstand Push-Ups to today’s 2-RM Deficit
50 Double-Unders
10 Strict Handstand Push-Ups to half of today’s 2-RM Deficit height
100 Double-Unders
15 Strict Handstand Push-Ups (no deficit)

ALL ATHLETES PERFORM
D.
Six sets for times:
Row 500 meters
10 Bar Facing Burpees Over the Barbell
10 Shoulder to Overhead (135/95 lbs)
Rest 60 seconds

Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting to think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.