April 22, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Four sets of:
Single-Arm Dumbbell Overhead Press x 5 reps + 50m Overhead Carry
Rest 60 seconds (no rest between arms)

B.
The barbell should be increasing in load throughout this entire portion.

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Push Press x 3 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch + Overhead Squat x 1 rep

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 1 rep

C.
Every 2 minutes, for 6 minutes (3 sets) of:
(Hang Clean + Jerk) x 2 reps

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets) of:
Clean & Jerk x 1 rep

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 3 reps

Session Two
Part A and B are meant to be speed work so if you are grinding weights out today, lower the percentages and make the concentric portion of the lifts as fast as you possibly can.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Back Squat x 2 reps @ 80% of 1-RM Back Squat

-OR-

Every 90 seconds, for 15 minutes (10 sets) of:
Back Squat x 2 reps @ 60% Bar Weight + 25% Band Tension

B.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 80% of 1-RM Deadlift

-OR-

Every minute, on the minute, for 12 minutes:
Deadlift x 2 reps @ 45% Bar Weight + 30% Band Tension

Perform all reps from a dead-stop off the ground – no touch and go, reset every time.

C.
Ten sets of:
Dead-Stop Front Squat x 1 rep
Rest 60 seconds

All lifts should be completed at 100+% of what you succesfully completed for two reps last week.

D.
Four sets of:
20 Deadlifts (225/155 lbs)
Rest 30 seconds
20 Walking Lunges with Kettlebells (24/16 kg)
Rest 30 seconds
10 Front-Racked Kettlebell Squats (32/24 kg)
Rest 30 seconds

REGIONALS PREPARATION PROGRAM
Session One
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

Session Two
A.
Every minute, on the minute, climbing the ladder:
5 Burpees Over the Barbell
Clean & Jerk

Males – Start at 225 lbs and add 10 lbs every minute.
Females – Start at 135 lbs and add 10 lbs every minute.
Use training partners to help add weight to the bar if possible.

B.
For max reps:
30 seconds of Ground to Overhead (225/145 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (205/135 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (185/125 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (155/105 lbs)
90 seconds of Rest

C.
Three sets of:
Muscle-Up to catch position w/a 2 second pause x Max Reps
Rest as needed

Three sets of:
15 Seconds of 1/2 dip starting at deep catch position x Max Reps
Rest as needed

Spend 3-5 minutes working on swings with fast forward foot speed.

Four sets of:
5 Handstand Push Up Negatives to 4″/2″ deficit @ 50A1
Rest 3 minutes

Spend 3-5 minutes working on shoulder mobility bridges from box, concentrating on head position looking at celing and shoulders pressing away from the box.

D.
Three rounds for time of:
50 Double-Unders
25 GHD Sit-Ups