September 9, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up

A.
At 70-75% effort, complete as many rounds and reps as possible in 15 minutes of:
10 Double Dumbbell Push-Press (50/35 lbs)
10 Double Dumbbell Reverse Lunge (Farmer’s Hold)
10 Double Dumbbell Thrusters
10/7 Calorie Assault Bike

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes

D.
Against a 2-minute running clock…
20 Chest-to-Bar Pull-Ups
10 Bar-Facing Burpees
Max Snatches in remaining time
Rest 2 minutes and repeat for a total of FOUR sets

Set 1: 135/95 lbs
Set 2: 165/115 lbs
Set 3: 195/135 lbs
Set 4: 225/155 lbs

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.

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.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

B.
Three sets of:
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 60 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest 2-3 minutes

C.
Two sets of:
Banded Pull-Aparts x 50 reps
Rest as needed

Running Endurance Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
Eight sets for times of:
Row 750 Meters
Rest 60 seconds

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