September 30, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

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Snatch Technique Warm-Up

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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 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1
(2-3 second reset between singles)

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 75-80%
*Set 6 – 80-85%

B.
This is a re-test from August 5, 2019…be sure to review your previous results BEFORE you tackle this!

“Commitment”
Every minute, on the minute, for 10 minutes:
10 Toes-to-Bar
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Rest until relatively recovered, and then…

C.
Three rounds at 80-85% effort…
800 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (60/40 lbs)

This portion should be performed at sub-maximal intensity and used primarly to work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.

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.
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 90 seconds

Followed by…

B.
One set for max reps of:
2 Minutes of Barbell Jumping Lunges (20/15 kg)
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

C.
Two sets of:
60 seconds of Banded Hamstring Curls
Rest 30 seconds
60 seconds of Banded Good Mornings
Rest 30 seconds

Keep a steady pace with a light band.

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

If you performed this workout on August 5, please review your results and run your paces slightly faster – assuming you’ve been incorporating the running workouts for the past couple months. If you didn’t perform this on August 5, your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Rowing Endurance Option
Four sets for times of:
Row 1900 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

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Sean Carey
Sean Carey
October 2, 2019 12:38 am

A. Worked off 115kg. All complete
B. Used 90kg + 5 from last time. Failed rep 4 and 6. Both easily avoidable. 18/20
1620
3564
Score not bested but happy with that 90kg

Grant Belrose
Grant Belrose
September 30, 2019 6:16 pm

Snatches:
Doubles
175-195-210-225-240-250
Singles (for fun)
260-270

Emom:
Last time, done at 195, 7 rounds of t2b Ub.
Today, done at 205, all rounds of t2b UB. (No misses)

Second piece: worked out with class.
Sometimes I just need to workout with others in stead of alone

tino
tino
September 30, 2019 6:32 pm
Reply to  Grant Belrose

Body feeling good and recovered after the weekend?

Always great to throw down with your community and have some fun! ??

Grant Belrose
Grant Belrose
September 30, 2019 7:15 pm
Reply to  tino

Yeah man feeling great! Ready for another one

Lucas Dozzi
Lucas Dozzi
September 30, 2019 3:55 pm

PM Session:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Up to 210 (98%) – mental block at 215…

Against a 2:30 minute clock…
20/15 Calorie Row
6-8 Bar Muscle-Ups
Max Squat Snatches
Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 185/125 lbs – 3
Set 2: 165/115 lbs – 6
Set 3: 135/95 lbs – 6
Set 4: 95/65 lbs – 9

8 unbroken MU’s each time. Probably a little timid on the 185# bar. Think I had one more rep in me.

tino
tino
September 30, 2019 6:31 pm
Reply to  Lucas Dozzi

Feeling more like your normal self today?

Lucas Dozzi
Lucas Dozzi
September 30, 2019 6:34 pm
Reply to  tino

Yes for sure. These Monday workouts have been good for me. I didn’t feel sluggish or anything this afternoon. Unless I wake up tomorrow and feel terrible – I should be completely back to normal.

Tom Watson
Tom Watson
September 30, 2019 1:41 pm

Got a spot for Filthy 150 Elite !
AM
Running Endurance – Nose only
PM
A. 60,70,80,90,100,105kg
B. 3960, didn’t do this last time- 90kg bar
C. 22m59s

tino
tino
September 30, 2019 1:47 pm
Reply to  Tom Watson

Yeah!! Will be great for you to compete out there along with Brendan! Congrats!

Brendan Caslin
Brendan Caslin
September 30, 2019 4:44 pm
Reply to  Tom Watson

See you there bud!

Cheryl Nasso
Cheryl Nasso
September 30, 2019 6:51 pm
Reply to  Brendan Caslin

I’ll be there too!

Vicky Caruso
Vicky Caruso
September 30, 2019 11:28 am

Got back from Germany yesterday. First workout in 10 days. Wow. ?

A. 110/120/130/135/145/150
B. Did this at 150# because last time I did it at 145#. I shouldn’t have went so heavy since I haven’t been working out. I only hit 8 lifts. Oh well.
C. 19:18
Strength accessory done.

tino
tino
September 30, 2019 12:42 pm
Reply to  Vicky Caruso

Welcome back! How was Germany?

Brendan Caslin
Brendan Caslin
September 30, 2019 7:50 am

Warmup done
A) 145/155/175/185/195/205
B) 17/20 at 205 (85%). Went 20/20 at 200 last time, but this hasn’t been a great snatch cycle for me so still happy to have some consistency here. I think I missed my 2nd lift in the 1st, 3rd and 9th minutes.
C) 18:40 on the air runner – runs were 3:40-3:50, wb and snatches ub
SAO
A) 185
B) 74
C) Done

tino
tino
September 30, 2019 11:26 am
Reply to  Brendan Caslin

Time to get that snatch moving smoother for Ireland!

Lucas Dozzi
Lucas Dozzi
September 30, 2019 6:10 am

Took last week completely off after the competition. Spent the week touring the pacific northwest (lots of eating and drinking). Typically when I take that long off I get stiff and need to ease the heavy weight back in or I am at risk for tweaking something. So for the first couple days this week I will only push when my body feels comfortable. AM Session: Perform rounds of 21, 15 and 9 reps at 70-75% effort of: Calories of Rowing Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″ Box) Add a 400 Meter run between each round (for a… Read more »

tino
tino
September 30, 2019 7:17 am
Reply to  Lucas Dozzi

Great to see you took some time off and enjoyed yourself! Ease yourself back in and be smart like you normally do ???

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