April 29, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Five sets of:
Single-Arm Dumbbell Overhead Press x 5 reps + 50 Meter 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
A.
Every minute, on the minute, for 12 minutes:
Front Squat x 2 reps @ 70% of 1-RM

B.
Every minute, on the minute, for 12 minutes:
Deadlift x 2 reps @ 70% of 1-RM Deadlift

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

C.
Three sets of:
Barbell Good Mornings x 6-8 reps
Rest as needed
Kettlebell Lunges x 16-20 steps each leg
Rest as needed

D.
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 12 Front Rack Lunges (155/105 lbs)
Minute 3 – 15 Kettle Bell Swings (32/24 kg)

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 – 85% x 2 reps
*Set 8 – 85% x 2 reps
Rest 2-3 minutes between sets for the last four sets.

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85+%

D.
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

Session Two
A.
Every 90 seconds, climbing the ladder:
Clean + Hang Clean + Front Squat + Jerk

Pick a weight approximately 100 lbs under your 1-RM Clean and Jerk, then add 10 lbs every 90 seconds.

B.
For time:
5 Ground to Overhead (245/175 lbs)
3 Legless Rope Climbs (15′)
10 Ground to Overhead (195/145 lbs)
2 Legless Rope Climbs (15′)
15 Ground to Overhead (145/105 lbs)
1 Legless Rope Climbs (15′)
20 Ground to Overhead (95/65 lbs)

If a training partner can help strip your barbell, that’s ideal.

C.
Five rounds for time of:
6 Muscle-Ups
12 Strict Handstand Push-Ups

D.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 GHD Sit-Ups