March 23, 2019 – Invictus Athlete

Primary Training Session
One set of:
Depth Jump with a Horizontal Take-Off x 10 reps
(High Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

Followed by…

One set of:
Depth Jump with a Horizontal Take-Off x 10 reps
(Low Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

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 30 seconds, for 10 minutes:
Snatch x 1 rep @ 75-80%

Goal is technical perfection for all 20 reps.

B.
Three rounds for time of:
400 Meter Run or 500 Meter Row
50-Foot Handstand Walk
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees

Strength Accessory Option
A.
Every four minutes for 12 minutes (3 sets):
50-Foot Front-Racked Kettlebell Walk (32/24 kg)
15 GHD Hip Extensions
15 Kettlebell or Dumbbell Stiff Leg Deadlifts (Heavy)
50-Foot Front-Racked Kettlebell Walk (32/24 kg)

B.
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

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Running Endurance Option
For times:
1600 Meter Run
Rest 60 seconds
2400 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
2400 Meter Run

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace