March 15, 2022 – Competition Program

Primary Training Session

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Warm-Up
Every 3 minutes, for 9 minutes (3 sets of):
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpees Over the Dumbbell
10/7 Calorie Assault Bike

A.
Four sets of:
High Hang Snatch x 2-3 reps @ 30-50%
Rest as needed

Followed by…

Every minute on the minute for 6 minutes:
Hang Snatch + *Pause Snatch + Snatch @ 60-65%

Followed by…

Every 90 seconds for 9 minutes (6 sets):
*Pause Snatch + Snatch @ 70-80%

*As you lift the bar, stop at the knee for three full seconds before continuing your lift.

B.
Every minute, on the minute, for 10 minutes:
7-10 Strict Handstand Push-Ups

C.
Complete ten sets of:
50 foot Handstand Walk OR 4 Wall Walks
3 Squat Snatches (185/125 or 70%)
Rest 1:1 or alternate with a partner “you go/I go” style

D.
Three to Four sets of:
15-20 Reverse Hypers

*Load approximately 60% of your 1RM Back Squat

*If you don’t have access to a reverse hyper, perform 15-20 banded pull throughs.

Athlete Notes:

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Today’s workout is meant to be a sprint. We’d love for you to grab your buddy and go 1:1 with each other, but otherwise just watch the clock and rest as long as it took you to finish. Can you keep all the sets under 60 seconds? This is a great opportunity to work on SPEED in the handstand walk. The snatches are meant to be touch and go, so pick a weight that allows for that! Have some fun!

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Tim Coffield
Tim Coffield
March 16, 2022 12:44 pm

A. 75 95 115-135
B. 1 HS negative 5 seconds emom10
C. Done with 2 wall walks and 115 squat snatches
Rounds under a minute

Wilson Hopkins
Wilson Hopkins
March 15, 2022 2:09 pm

Warmup done
A. 43/43/52/52Kg
61Kg for all sets
61/65/70Kg x 4
Used slightly lower %; shoulder and knee were nagging me today.
B. Done with 7 SHSPU across all
C. Done with 61Kg; sets ~1:20-1:30. Lower % again.
D. Done
Invictus Upper Body program done

I felt a bit beat up today during the snatching; knee, shoulder, wrist were all nagging me.

Last edited 3 years ago by Wilson Hopkins
Hunter Britt
Hunter Britt
March 16, 2022 6:22 am
Reply to  Wilson Hopkins

Get some good stretching and body work in when you can. Want to get give attention to anything that is hurting right away.

Amy Maschue
Amy Maschue
March 15, 2022 12:49 pm

Warm up done
A.1- 70lb/ 2- 75lb/ 3-85lb
B. Focused on quality- 2-4 strict reps
C. Used a 65lb bar, completed in 20:15. My handstand walks are not consistent but I need the practice.
D. Done – good mornings w/ 45lb bar

Hunter Britt
Hunter Britt
March 16, 2022 6:22 am
Reply to  Amy Maschue

Try to mix in a few minutes of handstand work into your warm ups. It can help a lot

Aron Megyik
Aron Megyik
March 15, 2022 12:45 pm

Started to do a session, since I’m really full of my boss’s wife’s shit

Warm up done
A) 40-45-50-55kg 3hhsn
60kg for the emom

Then the wife showed up and we had a huge fight again, that why am I not allowed to train since she is still just saying all her bullshits, but still couldn’t fire me haha. Such a joke.
Anyway, couldn’t finish the training, but at least i got my resistance bands, hopefully in 1-2 days the 2 dumbbells will arrive as well, and can crush these movements

Hunter Britt
Hunter Britt
March 16, 2022 6:23 am
Reply to  Aron Megyik

At least your dumbbells are coming!

Aron Megyik
Aron Megyik
March 16, 2022 6:29 am
Reply to  Hunter Britt

Exactly, I am really excited! Finally my own dumbbells, funny how much time did it take

James Wozniak
James Wozniak
March 15, 2022 9:42 am

A. 95-115
135-155
165-188
B. Done w/ 10 per set
C. @70% (165) all sets under 1:00
D. ✅

Hunter Britt
Hunter Britt
March 15, 2022 6:09 pm
Reply to  James Wozniak

Solid work!

Bobby Wallum
Bobby Wallum
March 15, 2022 8:42 am

A. Kept slightly lighter percentages this is my first real day snatching since before wodapalooza
75/95/115/135
145×6
175×2/185×2/205×2
Did a combo of B and C due to time constraints
EMOM 20 (10 Sets)
Minute 1: 10 SHSPU
Minute 2: 25 Foot HSW + 2 Squat Snatches @ 185
D. Done with pull throughs

Hunter Britt
Hunter Britt
March 15, 2022 6:08 pm
Reply to  Bobby Wallum

Thats a long time ago. Glad you are back to it!

Bobby Wallum
Bobby Wallum
March 15, 2022 6:15 pm
Reply to  Hunter Britt

Thanks hunter wrist has been an issue since then. I knew it would take roughly 2 months. Still not quite 100% but getting very close!

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