May 20, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Four sets of:
Close-Grip Overhead Squats x 5 reps
Rest 2 minutes

Build to today’s heavy-ish.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
(drop from the top and reset for the second rep)

Build to today’s heaviest double.

C.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Front Squat + Jerk

Build to today’s heaviest complex.

Session Two
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 5 reps @ 75%

B.
Every minute, on the minute, for 15 minutes:
Deadlift x 1 rep @ 40% Bar Weight + 25% Band Tension

Ex. 1-RM Deadlift = 400 lbs
Bar Weight = 160 lbs
Band Tension = 120 lbs at lockout

C.
Three sets of:
Glute-Ham Raises x 8-10 reps
Rest as needed

D.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Kettlebell Box Step-Ups x 10 steps each leg
Rest as needed

REGIONALS PREPARATION PROGRAM
Session One
A.
Build to today’s heavy-ish Snatch – doesn’t need to be a PR, just build heavier than the weight you’re hoping to complete in Event 1 of Regionals

B.
For time:
10 Squat Snatches (185/135 lbs)

Rest 60 seconds

For time:
8 Squat Snatches (205/145 lbs)

Rest 60 seconds

For time:
6 Squat Snatches (225/155 lbs)

C.
Every 90 seconds, for 9 minutes (6 sets):
4 Strict Muscle-Ups (try to stay unbroken)
7 Strict Handstand Push-Ups

Session Two
A.
For time:
52 Wall Ball Shots (30/20 lbs)
52 Pull-Ups

Immediately followed by…

B.
Three rounds for time of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)