January 14, 2019 – Invictus Athlete

Want to know what is in store for you this week, or ask questions of the coaches? We will host a Facebook Live event on Monday at 11:00 a.m. Pacific Standard Time to provide an overview of the training for the week and answer any questions you all have. If you are an active subscriber, but you’re not yet on the Facebook group, please be sure to email info@invictusathlete.com and ask us to approve your request to join the Invictus Athlete Facebook Group.

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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch

When the running clock reaches 14:00…

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes

Primary Conditioning Session
Four sets of:
30/20 Calorie Row or Bike Erg
20 GHD Sit-Ups
15 Thrusters (135/95 lbs)
10 Bar Muscle-Ups
Rest 3 minutes

Monday is all about learning. This week we want you to learn to push your transitions between movements. Start the next exercise in the series immediately upon completing the one before it. Once you start, just talk yourself into doing one more rep than you think you’re capable of; the goal is to surprise yourself and learn that you’re capable of more than you think.

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.
Three sets of:
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Hip Extension x 15-20 reps
Rest as needed

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

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.
Four sets of:
30 Heavy Rope Double-Unders (the heavier the better)
13-15 Strict Handstand Push-Ups to 4″/2″ Deficit
100-Foot Handstand Walk
Rest 2 minutes

Running Endurance Option
Five sets of:
Run 200 Meters @ 80-85% of 1-Mile PR Pace
Run 200 Meters @ 85-90%
Run 200 Meters @ 90-95%
Walk 200 Meters

Rowing Endurance Option
Five sets for meters of:
3 Minutes of Rowing
Rest 60 seconds