Category: 2018 Invictus Comprehensive 5-Day Weightlifting

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps

Build over the course of the 3 sets

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 3 reps

B.
Every 4 minutes, for 28 minutes (7 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 @ 65% of 1-RM Clean & Jerk
*Sets 3-4 @ 70% of 1-RM Clean & Jerk
*Sets 5-6 @ 75% of 1-RM Clean &

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep

*Sets 1-2 @ 85% of 1-RM BTN Power Jerk
*Sets 3-4 @ 90% of 1-RM BTN Power Jerk
*Sets 5-6 @ 95% of 1-RM BTN Power Jerk

C.

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.