March 2, 2019 – Invictus Athlete

Primary Training 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 16 minutes (8 sets) of:
Hang Snatch

*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

B.
For time:
Run 400 Meters
10 Strict Handstand Push-Ups to 8″/4″ Deficit
Run 400 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters

Rest until the running clock reaches 20:00, and then…

C.
When the running clock reaches 20:00…

For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters

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:
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Overhead Press
(perform as a complex)
Rest 2 minutes

B.
One set of:
400 Meters Sandbag Carry (Bear Hug Hold)
immediately followed by…

200 Meter Sled Sprint

Breathe through your nose during the carry. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Running Endurance Option
Three sets for times of:
1.5 Mile Run (2400 meters)
Rest 60 seconds
400 Meter Sprint
Rest 2 minutes

Rowing Endurance Option

Three sets for distances of:
12 Minutes of Rowing
Rest 6 minutes