March 29, 2019 – Invictus Athlete

PROGRAM NOTE – This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open and a tough 12-week cycle. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into next week’s testing and the official start of the next cycle, which begins April 8.

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.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

B.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 75-80%

C.
Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Sandbag Carry or Front-Racked Kettlebell Carry x 45 seconds (heavy!)
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

Primary Conditioning Session
Complete as many rounds and reps as possible in 20 minutes of:
10 Bar Muscle-Ups
15 Overhead Squats (135/95 lbs)
20 Bar Facing Burpees

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 Conditioning Option
A.
Complete as many rounds and reps as possible in 12 minutes of:
10 Goblet Squats (40/32 kg)
10 Russian Kettlebell Swings (40/32 kg)
10/7 Calorie Assault Bike

When the running clock reaches 15:00…

B.
Every 2 minutes, for 24 minutes (6 sets) of:
Station 1 = 25 Kettlebell Swings (32/24 kg) + 20/15 Calorie Ski-Erg
Station 2 = 200 Meter Run + Handstand Walk Obstacle