May 7, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps

and finish with …

2 Minutes of Swivel Hips

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 60 seconds until you miss the same weight twice:
Snatch

Start at 60% of 1-RM and add 2-3% each set

Rest 6 minutes after your final rep and then. . .

“Age Group Online Qualifier Event 5”
Complete 12, 9, & 6 reps for time of:
Overhead Squat (165/115lbs)
Burpee Box Jump-Over (30″)

Time cap: 10 min.

At the 20 minute mark. . .

Movement, Pacing & Strategy Considerations for Qualifier Event 5

“Age Group Online Qualifier Event 1″
Five rounds for time:
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overhead (50/35 lb.)
15 Calorie Row

Movement, Pacing & Strategy Considerations for Qualifier Event 1

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
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – Wall Sit x 45 seconds
Minute 2 – Goblet Squats x 12-15 reps @ 20X1
Minute 3 – Band-Resisted Push-Ups x 12-15 reps @ 20X1
Minute 4 – Supinated-Grip Band Pull-Aparts x 12-15 reps @ 20X1

Gymnastics Skills Accessory Option

Handstand Walk Progressions –

For 60 seconds, perform one set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Handstand Marching x 10-20 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1 meter + Handstand March x 10 reps

Followed by. . .

For 3 minutes, perform one set of:
Hand Plank Shoulder Taps x max reps then. . .
Elbow Jacks x 60 reps
*Rest for the remaining time.

Followed by. . .

For 60 seconds, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps

Bar Muscle-Up Progressions –

One set of:
Kipping Back Slide x 15 reps

Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Bar Muscle-Ups x max reps
*These can be singles or contiguous, whichever you think will produce the most reps.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 15 reps
Interval 3 – Bouncing Knees-To-Chest x 40 reps