April 8, 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
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.

A.
Every 90 seconds, for 18 minutes (12 sets) of:
Back Squat x 2 reps @ 70% of 1-RM Back Squat

-OR-

Every 90 seconds, for 18 minutes (12 sets) of:
Back Squat x 2 reps @ 50% Bar Weight + 25% Band Tension

B.
Every minute, on the minute, for 12 minutes:
Deadlift x 2 reps @ 40% Bar Weight + 30% Band Tension

Perform all reps from a dead-stop off the ground – no touch and go, reset every time. For the barbell weight, aim for 40% of your 1-RM deadlift, and then add approximately 30% of your 1-RM deadlift in band tension. Example:
1-RM Deadlift = 400 lbs
Bar Weight = 160 lbs
Band Tension = 120 lbs at lockout

C.
Five sets of:
Dead-Stop Front Squat x 1.1 reps @ 80% or more
(rest 10 seconds between singles)
Rest 60 seconds between sets

D.
Four sets for max reps of:
45 seconds of 185/125 lb Deadlifts
Rest 15 seconds
60 second Front-Racked Barbell Hold (185/125 lbs)
Rest 60 seconds

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 1 rep
*Set 6 – 90% x 1 rep
*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 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

Session Two
A.
Every minute, on the minute, climbing the ladder:
Hang Clean + Front Squat + Jerk

Men’s loading by minute (in lbs): 225, 245, 265, 275, 285, 295, 305, 315, 325, 335, and so on…
Women’s loading by minute (in lbs): 145, 155, 165, 175, 185, 195, 200, 205, 210, 215, and so on…

B.
Four sets for times:
Row 250 Meters
7 Ground to Overhead (155/105 lbs)
Rest 3 minutes

This should be used as a skill session. Play with different techniques to get the barbell from ground to overhead. Are you faster with a Power Snatch With No Foot Movement or a quick clean and press? What adjustments can you make to pick up a few seconds?

C.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed

Three sets of:
Box Jump-Ups (low catch) + 7 Ring Dips
Rest as needed

One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

D.
Three sets for times of:
50 Double Unders
20 GHD Sit-Ups
Rest 90 seconds