February 18, 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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch
(high hang, mid thigh, floor)

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + Snatch + Overhead Squat

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

Primary Conditioning Session
Four sets for times of:
20 Burpee Box Jump-Overs (24″/20″)
15 Handstand Push-Ups to 4″/2″ Deficit*
10 Thrusters (165/115 lbs)
200 Meter Sled Push (unweighted)*
Rest 4 minutes

Here is a nice little “s*** sandwich” workout for you guys. Remember to breathe on your burpee box jump-overs. If you go hypoxic early on it will make things a little harder going into those 10 Thrusters. Put your head down and go when you get to the sled. Yes your legs will be hurting, BUT you will always be able to push an unweighted sled 🙂 If you do not have access to a sled perfrom a 25/20 Calorie Row. Also, if you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 15 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

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 3 minutes, for 12 minutes (4 sets):
45 Second Max Rep Goblet Squats (32/24 kg)
15-20 GHD Sit-Ups
100-Foot Bearhug Sandbag Carry (heavy)

B.
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

Gymnastics Skills Option

A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10-12 Strict Toes-to-Bar
50-Foot Handstand Walk
Rest 3 minutes

Running Endurance Option
Six sets of:
90 Seconds of Running @ 90-95%
Walk/Jog until recovered enough to repeat effort

Rowing Endurance Option
Ten sets of:
Row 250 Meters
Rest 60 seconds