January 30, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
50 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Kettlebell Front Squat Hold
50 Foot Double Kettlebell Front Rack Carry

Followed by…

Two sets of:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats

*Set 1 – empty bar
*Set 2 – 65-75/45-55lbs

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.

B.
Six sets of:
3-Position Hang Snatch @ 75-80%
(high hang, mid thigh, 2″ below the knee)
Rest as needed

*You may drop between all reps if needed.

C.
For Time or Reps:
Prior to the 8 minute mark, complete three rounds of:
6 Toes to Bar
6 Squat Snatches (75/55lbs)

Followed by three rounds of:

7 Toes to Bar
5 Squat Snatches (115/85lbs)

Then, prior to the 12 minute mark, complete three rounds of:
8 Toes to Bar
4 Squat Snatches (155/105lbs)

Then, prior to the 16 minute mark, complete three rounds of:
9 Toes to Bar
3 Squat Snatches (185/125lbs)

Then, prior to the 20 minute mark, complete three rounds of:
10 Toes to Bar
2 Squat Snatches (225/145lbs)

Then, prior to the 24 minute mark, complete three rounds of:
11 Toes to Bar
1 Squat Snatch (245/165lbs)

If you do not complete the required reps before the next time interval starts, the workout is done and note your total reps completed.

D.
Three sets of:
10 Double Dumbbell Bent Over Rows
10 Dumbbell Lateral Raises
Rest as needed

Athlete Notes:
Today’s workout is a fun twist on the snatch chest to bar workout from the 2017 open. The goal is to get as far ahead as you can while still managing your heart rate enough to not blow up for the later rounds. The toes to bar are going to fatigue your core and grip enough to make the snatches difficult so you’re going to have to really rely on your technique as that weight gets heavier. Regardless of where you finish this workout is at least 8 minutes long so push the pace early on and see if you can hang on. Your goal should be unbroken on the toes to bar and snatches for the 6’s, then the 7/5 combo it might be time to drop to quick singles. If you make it to the 8/4 combo you’re definitely going to be dropping to singles on the snatches at that point, and might even be breaking up the toes to bar to save yourself a bit. Make sure if you’re resting that it’s quick and you’re not staring at the bar too long. That clock will slip away fast! Keep chipping away and see how far you can get! Recommended percentages if all of these are outside your range are 40-50-60-70-80-90%.

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.

Mixed Modal Short Option
Against a 2:30 clock, perform as many reps as possible of:
25/20 Calorie Concept 2 Bike Erg OR 20/15 Calorie Echo/Assault Bike
50 Drag Rope Double Unders (75 regular)
Max Calorie Row in the remaining time.
Rest 90 seconds between sets and complete a total of FIVE sets.

Strength Accessory Option
Accumulate 100 Russian Kettlebell Swings in as few sets as possible (70-100/53-88lbs)

Additional Work Option
Every 3 minutes, for 18 minutes (6 sets of):
6-8 Ring Muscle Ups
8 Sandbag to Shoulder (150/100lbs)
Bike at a Zone 2 Pace the remainder of the interval.

Additional Work Option
Five sets of:
15 Medball GHD Sit-Ups (20/14lbs)
15/12 Calorie Ski Erg
Rest 1:1