January 7, 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.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Slow Pull Snatch
(make your pull from floor to mid-thigh deliberately slow such that it takes 2-3 seconds, then accelerate and snatch)

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 82.5% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 87.5% of 1-RM Snatch

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
Three sets for times:
10 Burpee Box Jumps (30″/24″)
15 Bar Muscle-Ups
20 Kettlebell Swings (32/24 kg)
25 Thrusters (115/75 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes

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:
Banded Leg Curls x 20 reps
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

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

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 Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

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

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

Rowing Endurance Option

Eight sets of:
Row 500 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Your goal is to keep the same pace you established for last week’s 400 meter repeats.