November 25, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep

Build in weight over the course of the ten sets to today’s heavy single.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

Followed by…

Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

C.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75-77%

D.
Two sets for times of:
50/35 Calories of Assault Bike
15 Push Press (155/105 lbs)
20 Muscle-Ups
15 Push Press (155/105 lbs)
Rest 5-6 minutes between sets.

*Keep these as push press, not shoulder to overhead.

E.
Three sets of:
Strict Wide-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

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.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ 75% of 1-RM

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive. Work on speed of hip extension after the barbell passes your knees, open your hand and re-grip at the bottom of every rep.

B.
Three sets of:
Reverse Hypers x 10 reps (heavy!)
Rest as needed
Bent-Over Barbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

*If you do not have access to s reverse hyper perform barbell or safety bar goodmornings or band pull-throughs.

Gymnastics Skills Accessory Option
If you are not familiar with the False Grip for rings, please watch this video. If you are not familiar with the Cast Swing, please watch this video.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

Running Endurance Option
Five sets for distances of:
4 Minutes of Running
Rest 2 Minutes

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