May 2, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Sets 6-8 – 1 rep @ 90+%
Rest 2-3 minutes between sets

B.
Every 3 minutes, for 9 minutes (3 sets):
(Power Clean + 2 Front Squats + Jerk) x 4 reps

Building over the course of the three sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Power Clean + 1 Front Squat + 1 Clean & Jerk

Build to today’s heavy complex.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)

C.
Three sets of:
Barbell Hip Bridges x 6-8 reps
Rest as needed

D.
Three sets of:
2 Minutes of Banded Marching
Rest 20 seconds
60 seconds of Banded Squats
Rest 20 seconds
20 Reverse Hypers @ 50% of 1-RM Deadlift
Rest as needed

Session Two
A.
Every 4 minutes, for 32 minutes (8 sets), for max calories:
45 seconds of Assault Bike
10 Fat Bar Deadlifts (225/155 lbs)
Rest the remainder of the 4-minute period.

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.
**If you do not have access to a Fat Bar perform with regular bar for 12 reps or at 255/175 lbs.

B.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

REGIONALS PREPARATION PROGRAM
Session One
A.
Take 20 minutes to build to today’s 1-RM Snatch

B.
Three sets of:
3-Position Halting Snatch Deadlift
Rest as needed

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

Session Two
A.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15 Wall Ball Shots (30/20 lbs)
Minute 2: 10 Burpee Box Jumps (24″/20″)
Minute 3: 10 Alternating DB Squat Snatches (75/55 lbs)

This is all for today…we want to start backing off a bit so that you’re ready to test whatever is announced.