Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position
and then …
With an empty barbell, complete two sets of:
3 Snatch Grip Press from Behind the Neck
3 Snatch Grip Push Press from Behind the Neck
3 Overhead Squats
3 Snatch Balances
Rest as needed
A.
Skill Transfer Drill
Four sets of:
Snatch Press from Receiving Position x 2 reps
Rest 20 seconds
Tall Snatch x 1 reps
Rest 20 seconds
If Sotts Press is challenging for you then try this drill: https://invictusfitness.com/blog/sotts-press-for-the-under-mobile-athlete
and then …
Every 2 minutes, for 16 minutes (8 sets of):
Snatch High Pull + Hang Snatch + Snatch + Overhead Squat
Sets 1-3: 60-65%
Sets 4-6: 70-75%
Sets 7-8: 80+%
*Drop and reset after the Hang Snatch.
B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets
Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%
C.
Sage at 20
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Lateral Burpees Over the Barbell
35-39: 135/95lbs
40-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
Please compare to October 7, 2023
Cool Down
Bike/Row/Jog x 5-10 minutes and accumulate 2-3 minutes in a banded hip flexor stretch
General Training Notes
Snatch Focus: Big day planned today starting with your snatch complex. We’ve been focusing on positional work for the past few weeks so today you will do a big complex. Your limiting factor, for the majority of you, will be the hang snatch. This is not meant to be touch and go; you may reset after the hang. All these positions should feel very familiar to you since we’ve been working on all of them. Prioritize mechanics over load.
Front Squat: Last week for your 5×5 on front squat so enjoy. Challenge yourself to make the last set your heaviest on this progression cycle.
Sage at 20: A classic Invictus workout! Now this is a BIG workout that we normally don’t schedule excpet on Saturdays when you have a full day to recover. However this current cycle has had you all building in thruster volume and overall work capacity so we figured today would be a good day to test this without a bunch of accumulated training volume from the week. Slow is stead on this workout! The thrusters are heavy and so select a manageable amount you can do without redlining. You want to avoid hitting redline too early on a workout like this. So be methodical throughout each movement. Don’t fall into the trap of going unbroken there and spiking your heart rate. After that this workout pulls on the mental fortitude strings with the burpees. Your goal is smooth and consistent throughout. Don’t blast the first round then fall off in round 2. We’ve seen Games athletes get 5 rounds on this … how close can you get to 5?
Scaling options: You may elect to do dumbbell thrusters instead of the barbell. This will change the workout and will make it more aerobic if that is what you are looking for in todays training.