October 28, 2020 – Invictus Athlete

Primary Session

Snatch Technique Warm-Up
Two 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

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):
21 Toes-to-Bar
15 Overhead Squats (165/115 lbs)
9 Ring Muscle-Ups
6 Squat Snatches (165/115 lbs)

C.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

D.
Three sets of:
Side Plank Bounces x 30 seconds each side
Rest 30 seconds
Plank Hold x 60 seconds
Rest 60 seconds

Strongman Option
A.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

B.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls

Rest 90 seconds

*Goal is to get 15-20 reps on each movement, If you hit 25+ then its to light.

C.
Three sets of:
400 Meter Run
Max Reps of Bearhug Sandbag Squats
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!

Running Endurance Option

Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Start your first set at 90% of your 1-Mile PR pace. If that feels sustainable, increase to 92%, and so on each set. You did something similar the week of June 15, but now you have a new, faster pace if you tested well the week of June 29. 🙂

Rowing Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)