January 21, 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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 2 reps

Start at 50% of your 1-RM Snatch and build to todays 2-RM.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Primary Conditioning Session
Every 5 minutes, for 20 minutes (4 sets):
25 Chest-to-Bar Pull-Ups
20 Dumbbell Squats (50/35 lb DBs)
15 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
10 Dumbbell Thrusters (50/35 lb DBs)

All the dumbbells today! As we mentioned on last week’s facebook live, use today as an opportunity to push your body and play with different strategies. You have been performing plenty of dumbbell work so be sure to to push the pace. Can you hit the chest-to-bar unbroken and still be able to hold onto the dumbbells for the clean & jerks? You’ll be hurting a little by the time you get to the final 10 thrusters, but its only TEN reps. PUT YOUR HANDS ON THOSE DUMBBELLS!

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:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

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…

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 Sandbag Squats (light bag; bear hug)
15 GHD Sit-Ups
100-Foot Handstand Walk
3/2 Legless Rope Climbs
Rest 2 minutes

Running Endurance Option
Six sets of:
Run 200 Meters @ 75-80% of 1-Mile PR Pace
Run 400 Meters @ 85-90%
Walk 200 Meters

Rowing Endurance Option
Three sets for times of:
Row 1000 Meters
Rest 4 minutes