April 10, 2017 – Invictus Athlete

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

Primary Strength Session

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

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 two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%

Primary Conditioning Session
Off-Season Conditioning
A.
Every 8 minutes, for 32 minutes (4 sets):
50/30 Calories of Assault Bike
4/3 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups to 6″/4″ Deficit

B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

C.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes

OR

Granite Games Qualifier Prep Conditioning
A.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 15/12 Calorie Row
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 30 Double Unders + 10 Chest-to-Bar Pull-Ups

B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

C.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes

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:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.

B.
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

C.
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

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Aerobic/Gymnastics Skills Option
Four rounds performed at 75-80% effort:
500 Meter Row
10 Push Press + 10 Narrow-Grip Overhead Squats + 10 Overhead Reverse Lunges*
100-Foot Handstand Walk

*Choose a load that you will be able to keep unbroken for the complex.