October 14, 2020 – Invictus Athlete

Snatch Technique Warm-Up

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

A.
One set of:
Power Snatch (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep

Followed by…

One set of:
Power Snatch x 4 reps @ 60%
Muscle-Up x 2 reps

Followed by…

One set of:
Squat Snatch x 2 reps @ 75-80%
Muscle-Up x 3 reps

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
6 Ring Muscle-Ups
5 Power Snatches @ 60% of 1-RM Snatch
4 Ring Muscle-Ups
3 Squat Snatches @ 80% of 1-RM Snatch

Same rep scheme and format as last week but with snatches. Use two bars if possible.

C.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

D.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Pronated-Grip Chinese Barbell Row x 10-12 reps
Rest as needed

Strongman Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Ab Wheel Rollouts

B.
Four sets for max reps of:
Unbroken Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
Unbroken Thrusters (115/75 lbs)
Immediately followed by. . .
150-Foot Sandbag Carry (HEAVY)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Push Press to Thruster and Thruster to sandbag. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

C.
Two sets of:
25 Band Resisted Dumbbell Romanian Deadlifts @ 1012 (50/35lb.)
Rest 90 seconds

The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.

D.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed

Running Endurance Option

Four sets for times of:
Run 2000 Meters
Rest 4-6 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes

Your goal should be to maintain consistent pacing across all sets.