May 1, 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):
1 Snatch Balance + 2 Overhead Squats

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

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

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 2 reps @ 95%

Primary Conditioning Session

Off-Season Conditioning Option
A.
Four sets of:
500 Meter Row or Ski-Erg
10 Kettlebell Front-Racked Walking Lunges (32/24 kg)
10 Strict Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 6″/4″ Deficit
10 Kettlebell Front-Racked Walking Lunges (32/24 kg)
500 Meter Row or Ski-Erg
Rest 2 minutes

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

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

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

Granite Games Qualifier Prep Option
A.
Seven rounds for time of:
15/12 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)

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

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

D.
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:
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Barbell Hip Thrusts x 10 reps @ 21X1
(go heavy on these)
Rest as needed
Landmine Rows x 6 reps each @ 2111
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Shoulder to Overhead (95/65 lbs)
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Overhead Walking Lunge Steps (95/65 lbs)
(pause for a full second at the top)
Rest as needed