February 25, 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 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

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 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Primary Conditioning Session
A.
For time:
100 Double-Unders
50 Pull-Ups
25 Thrusters (95/65 lbs)

Rest 3 minutes and then. . .

B.
For time:
150 Double-Unders
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)

Rest 3 minutes and then. . .

C.
For time:
200 Double-Unders
15 Bar Muscle-Ups
10 Thrusters (165/115 lbs)

Hit these pieces hard. The goal should be to complete all movements in three sets or less. If you think that they will take more than three sets then please adjust reps, load or movements accordingly. Push the pace on this one and record your times for each portion and total accumulated time for all three. Please use grips or some manner of hand protection for this session as the weekly accumulation of bar work could catch up with you and we do not want torn hands in training.

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:
60 seconds of Deadlifts (155/105 lbs)
Rest 15 seconds
45 seconds of Goblet Squats (24/16 kg)
Rest 2 minutes

B.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes

Gymnastics Skills Option
A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Three sets of:
3/2 Legless Rope Climbs (15′)
15 Strict Handstand Push-Ups to 4″/2″ Deficit
100-Foot Handstand Walk
15 Strict Handstand Push-Ups
3/2 Rope Climbs (15′)
Rest 2 minutes

Running Endurance Option

Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters

Rowing Endurance Option
Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds