April 24, 2017 – Invictus Athlete

Today is a rest day for athletes following our 2017 Regionals Prep Program.

Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 2 Snatch Balances

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Should be using heavier or the same loads as last week.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

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 3 reps @ 90%

Primary Conditioning Session
Off-Season Conditioning Option
A.
Five rounds of:
1600 Meters (1 Mile) of Assault Bike
20 Walking Lunges with KB Farmer’s Carry (32/24 kg)
10 Strict Handstand Push-Ups to 8″/6″ Deficit

B.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

C.
One set of:
Max Distance Sandbag Carry
(as heavy as possible, shooting for 300 feet or more)

Granite Games Qualifier Prep Conditioning Option

A.
Complete as many rounds and reps as possible in 21 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
20 Calorie Row

B.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

One set of:
Max Distance Sandbag Carry
(as heavy as possible, shooting for 300 feet or more)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option

A.
Three sets of:
Single-Arm Dumbbell Rows x 6-8 reps @ 21X0
(go heavy on these!)
Rest as needed

B.
Three sets of:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Aerobic/Gymnastics Skills Option
Every 8 minutes, for 32 minutes (4 sets):
Row 1000 Meters
3/2 Legless Rope Climbs
12 Push Presses*
12 Close-Grip Overhead Squats*

*Choose a load that you will be able to keep unbroken for the complex. Priority is not loading but solid positioning and overhead stability.