January 22, 2015 – Invictus Athlete

Session One
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.
Take 20 minutes to build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B.
Three sets of:
Snatch x 1 rep @ 90% of todays heavy single
Rest as needed

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
Box Jump (30″/24″)

Please note time and load used.

Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
Ten sets of:
Wall Walk + Handstand Walk
Rest as needed

followed by…

Three sets of:
Start from Squat with Hands on the Floor, then perform a two-footed jump to Handstand Hold and return to the floor softly and quietly x 10 reps
Rest as needed

III.
60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg

followed by…

50 Tuck Rock Shots (10/6 lb med ball)

followed by

Two sets of:
30 Straight Body Crunches

A.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk

The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

followed by. . .

B.
Three sets of:
Clean & Jerk x 1 rep @ 90% of todays heavy single
Rest as needed

C.
Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Set 4- 10 reps @75%
Set 5- 10 reps @75%
Set 6- 10 reps @75%

D.
For max reps:
60 seconds of Assault Bike (for calories)
Rest 2 minutes
60 seconds of Chest-to-Bar Pull-Ups

NOTE SCORES, and rest until recovered before the next portion.

Every minute on the minute until failure:
Assault Bike x 30% of today’s 60 second max
Chest-to-Bar Pull-Ups x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over.
**E.g., if you hit 40 calories of Assault Bike in 60 seconds, and 40 chest-to-bar pull-ups in 60 seconds in the max reps test, you would perform 12 calories of Assault Bike and 12 chest-to-bar pull-ups every minute until you failed to get those reps in within the minute.

If you approach 100 total pull-ups in the session, shut it down and note that you elected to stop there.