April 19, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Every 3 minutes, for 9 minutes (3 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Immediately followed by…

Every 3 minutes, for 9 minutes (3 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Build to today’s 1-RM.

B.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch Pull @ 105%

C.
Every minute on the minute for 12 minutes:
Odd Minutes: 4-6 Toes-to-Bar + 4-6 Bar Muscle-Ups
Even Minutes: 30 Double Unders + 6-8 Strict Handstand Push-Ups

D.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets

Session Two
A.
Take 15 minutes to build to today’s 1-RM Close-Grip Floor Press

B.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed

C.
Three sets of:
Bamboo Bench Press x 20 reps
Rest as needed

D.
Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 15 seconds
Wide-Grip Strict Pull-Ups x Max UNBROKEN Reps
Rest until top of the next minute
45 seconds of Band Pull-Aparts
Rest 15 seconds

REGIONALS PREPARATION PROGRAM
Session One
A.
Three sets for times of:
50 Double Unders
12 Alternating Dumbbell Squat Snatches (75/55 lbs)
Rest 60 Seconds

B.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps

Every minute, on the minute, for 4 minutes:
Tall Jerks in marked footwork x 3 reps

I know we have been doing this for the past 2 weeks but I want you feeling confident with your jerk footwork.

C.
Every minute, on the minute, for 15 minutes, complete:
Jerk with a 2 second hold @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Strict Handstand Push-Ups
30 Double-Unders

Session Two
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Hang Clean + Front Squat + Clean
Rest as needed

Let feel dictate loading.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Deadlifts (315/225 lbs)
10 Bar-Facing Burpees Over the Barbell

D.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed