PERFORMANCE
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Invictus Weightlifting Warm-Up
3 Minutes of Cardio (Run, Bike, Row, Ski etc.) w/ Nasal Breathing Only
Followed by…
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
*Pro Tip: Grab your bar and start squatting immediately after your run (without resting) THEN decide if you need to rest during your 15 reps.
Compare your results to April 9, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Second Squat Hold (active bottom position)
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. Perform this at 75-80% effort.
10 Push-Ups
20 Mountain Climbers
100 Meter Run
10 Burpee Dumbbell Deadlifts
100 Meter Run
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
1. Power snatches. Worked up to a surprising 170.
2. 14:23. PR of 12:03
GREAT JOB!
Thank you.
A. 2×135, 145, 155, 165, 170, 175, 180, 185, 190, 195, 200(x)
B. 14:50
A. Had very limited time, so did B first. Then raced through A.
85, 90, 95, 100, 105, 110, 115, 120 – failed but If I could have taken some more time, I would have nailed it.
B. 13:29 PR for an outside Nancy. And only 5 sec slower then my best inside TM time. It hurt! My butt was super tired from yesterday’s lunges!
I wasn’t going to set any records today. Today was about getting work in after a long workday.
A. Up to 145 10 lb below pr.
B. Fitness version with 60 lb kb
140:7
Runs were slow today. I worked through the goblet squats quickly.
I feel ya. Yesterday was that for me. It was a grind from the warm up on. Great job getting it done!
Oh man
Awesome warm up! Really helped a lot with the stiff legs from Saturday (done Sunday) workout.
Got a PR for 155 squat snatch. Even got it on video.
Workout was 15:14.
There was up to 50 mph gusts in Vegas.
So I ran the first, and did 25 cal Echo Bike the rest. All OHS Unbroken at 95#
Fun!!!
Competition coming up next month.
A) up to 155 (Matched PR)
B) 13:42 Rx
Just joined the program this week. Haven’t been in a gym or done fitness since December of last year. COVID plus my wife and I moving out into a new homestead derailed all of that. Stayed active with rucks and field work, but not barbell based fitness. Finally pieced together enough equipment for a garage gym so decided to try something new with Invictus. Used the EMOM to feel how snatching feels after being away for so long. Was pleased to get 200lbs, still had two intervals left but based off how 200 went I pulled back to 185. Nancy… Read more »
Welcome, Ben! I’m here as your coach and all the others in the group are great to help answer questions and give encouragement/share workout terrors. 🙂
AM Surf
A. 95-115-135-150-165-175-180F-180F-180F
*Strained my R elbow.
B. Subbed Row and Back Squat*
13:59
Extra Credit:
E2MO2M for 5 Rounds:
15 OHS (Broomstick)
For Time:
75 Arnold KB Press (35’s)
Every 2:00 starting at 0:00 20 Ab Mat Sit Ups
8:54
Oh no! The elbow! Hopefully that doesn’t stick around too long.
I’m good. I didn’t release my hook grip on the turnover, Stupid mistakes. I feel fine meow.
EMOM: 95 (4), 115 (3), 125 (3)
Nancy: Rx 20:28… ugly… 1st time attempting Nancy… should have gone with 75#
OHS Reps –
R1: F/10/5
R2: 5/10
R3: F/10/5
R4 7/8 – failed first attempt of 8th rep
R5: 7/4/4 – failed first attempt of 8th and 12th reps
WU Done w/ 1.15 mile Nasal Breathing Run – 10:34 A. Snatch 65#x2, 70, 75, 80, 85, 90, 92, 95, 97, 99 (all x1 rep) ***4# PR!!!! It took 3 tries, but I nailed it on the 3rd. I got under all of them, but I had to convince my right elbow to stay locked out while I stood up! Of course I attempted 100#, but it wasn’t there today…couldn’t keep it locked OH to stand it up. B. Nancy – RX – 16:37 5 Rounds for time: 400m Run (outside) 15 OHS @ 65# ***All UB..and took coaches advice… Read more »
Nice work on a new snatch PB ?️♀️
PR Star!!!! Yesssss!
Nancy
Run 500
15 ohs 95 lbs
15:51
Last time used 75 lbs
Time was over 16 min I think
So pr on wight used, distance ran and time
PR Star!!
Congrats Jeremy…GREAT WORK!!
Warmup done A. Work up to 1RM snatch over 20 mins 66kg new PB Form pretty good up to high 50’s and then technique goes out the window and just try and muscle through it!! B. FT 5 rds 400m run on road 15 OH squats @43kg 12.10 9/4 was 14.08 so PB by just under 2 mins, think I’ll take that! Runs between 1’35-1’45 which is def where I made up a heap of time as I remember they def dropped off towards the end last time. Quick transitions and all OH squats UB helped shave a bit more… Read more »
That’s a HUGE PR!! Congrats!
Thanks Michele, my snatch PB was only by 1kg, so I’d def trade a bit more on that for my time on Nancy!!
DO NOT minimize your accomplishment! 🙂 Seriously though, Oly PRs are hard to come by and 1kg is actually a pretty big one. That’s why they make .25’s for plates.
?thanks Michele
Outstanding Al…Congrats!!!!
Thanks Candy ?