April 15, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Four sets of:
Box Supported Handstand Hold x 60-90 seconds of work
Rest 2 minutes

Try to hold for the entire time, work on lower body mobility during rest periods.

B.
The barbell should be increasing in load throughout this entire portion.

Every 2 minutes, for 8 minutes (4 sets) of:
Snatch Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch x 3 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch + Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 2 reps

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 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 3 reps

Session Two
A.
Part A and B are meant to be speed work so if you are grinding weights out today, lower the percentages and make the concentric portion of the lifts as fast as you possibly can.

Every 90 seconds, for 15 minutes (10 sets) of:
Back Squat x 2 reps @ 75% of 1-RM Back Squat

..or

Every 90 seconds, for 15 minutes (10 sets) of:
Back Squat x 2 reps @ 55% Bar Weight + 25% Band Tension

B.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 45% Bar Weight + 30% Band Tension

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

C.
Five sets of:
Dead-Stop Front Squat x 1.1 reps
(rest 10 seconds between singles)
Rest 60 seconds between sets

Goal is to hit all of your sets at your heaviest lifts you successfully made last week.

D.
Every 3 minutes, for 15 minutes (5 sets) of:
4 Burpee Box Jump-Overs (24″/20″)
8 Front Squats (225/155 lbs)
12 Deadlifts (225/155 lbs)

REGIONALS PREPARATION PROGRAM
Session One
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
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 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
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 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean & Jerk x 1 rep

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 3 reps

C.
Three sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

Session Two

A.
Every minute, on the minute, climbing the ladder:
Snatch + 2 Overhead Squats

Males – Start 60-80 lbs below your 1-RM Snatch and build by 10 lbs each minute.
Females – Start 30-40 lbs below your 1-RM Snatch and build by 5 lbs each minute.

B.
Four sets for times of:
Ground to Overhead x 6 reps
Rest 3 minutes

* Set 1 – 185/135 lbs
* Set 2 – 205/145 lbs
* Set 3 – 225/155 lbs
* Set 4 – 245/165 lbs

C.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6 Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit

D.
Every four minutes for 16 minutes (4 sets):
400 Meter Run
20 GHD Sit-Ups