February 15, 2019 – Invictus Athlete

Primary Strength 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 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+

Goal here is to find a 1-RM Snatch for the day.

B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

C.
“Invictus Friday Challenge – 2.15.19”

Against a 60-second running clock…
Squat Clean to Overhead (135/95 lbs)

Complete as many reps possible in 60 seconds. Can you go unbroken? We’ve seen that Lauren Fisher can! Just before the 2017 Open Lauren knocked out 30 unbroken Clusters…how many can you get in the minute?

Primary Conditioning Session
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Row 500 Meters

Compare results to January 4, 2019.

Big sets are only effective when you limit transition time. Push the pace but also understand that smaller sets may be more beneficial if you manage rest accordibgly. Empty the tank on that final 500 meter row!

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:
Tempo Double Front Racked Kettlebell Squats x 8-10 reps @ 32X1
100-Foot Reverse Sled Drag
Rest 2 minutes

If you do not have access to a sled perform a 12/8 calorie Row Sprint.

B.
One set of:
Movement 1 – Tuck Rocks x 50 reps
Movement 2 – Tuck-Ups x 30 reps

C.
Three sets of:
Interval 1 – L-Hang Hold on Bar x 20 seconds
Rest 10 seconds between sets

D.
Every minute, on the minute, for 3 minutes (3 sets) of:
Supine GHD Hold x 30 seconds

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike

Please note calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.

Aerobic/Gymnastics Option
Three sets of:
Row 750 Meters
75-Foot Handstand Walk (in 25-foot unbroken segments)
7 Unbroken Ring Muscle-Ups
Run 400 Meters

If you know that you cannot perform 7 unbroken muscle-ups, aim for as large a set as possible, then a 15 second rest and another large set – or until you get to 7 muscle-ups.