May 9, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Every 3 minutes, for 9 minutes (3 sets):
(Power Clean + 2 Front Squats + Jerk) x 4 reps

Building over the course of the three sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Power Clean + 1 Front Squat + 1 Clean & Jerk

Build to today’s heavy complex.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)

B.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Second Pause Front Squat + Front Squat

Build over the course of the six sets to today’s max effort.

C.
Three sets of:
2 Minutes of Banded Marching
Rest 20 seconds
60 seconds of Banded Squats
Rest 20 seconds
20 Reverse Hypers @ 50-60% of 1-RM Deadlift
Rest as needed

Session Two
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 50-Foot Handstand Walk
Station 2 – 6-8 Muscle-Ups with 1-second pause at the top
Station 3 – 45 Seconds of L-Sit
Station 4 – 15 Toes to Bar

B.
Every 3 minutes, for 24 minutes (8 sets) for times:
Row 200 meters
10 Burpees Over the Erg

Please note times for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.

REGIONALS PREPARATION PROGRAM
WEEK ONE – Session One
A.
Every minute, on the minute, for 3 minutes:
Snatch x 1 rep

Perform these at the weight immediately before you hope to complete at Regionals.

B.
Two sets for times:
1000 Meter Assault Bike
100-Foot Handstand Walk
10 Burpee Box Jump-Overs (24″/20″)
5 Overhead Squats (225/155 lbs)
Rest 5 minutes

C.
Every 2 minutes, for 12 minutes (6 sets):
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
16 Kettlebell Snatches (32/24 kg)

Try to race through each round as quickly as possible, then rest before the next interval.

WEEK ONE – Session Two
A.
One set for time of:
6 Legless Rope Climbs (15′)

B.
For time:
400 Meter Run on TrueForm or 30 Calories of Assault Bike
40 GHD Sit-Ups
7 Deadlifts (405/275 lbs)
400 Meter Run on TrueForm or 30 Calories of Assault Bike
20 GHD Sit-Ups
5 Deadlifts (405/275 lbs)

REGIONALS PREPARATION PROGRAM
WEEKS TWO & THREE – Session One

A.
Every 30 seconds, for 3 minutes (6 reps):
Snatch x 1 rep @ 225/155 lbs

Rest 60 seconds, and then…

Every 45 seconds, for 3 minutes (4 reps):
Snatch x 1 rep @ 245/165 lbs

Rest 60 seconds, and then…

Every minute, on the minute, for 2 minutes:
Snatch x 1 rep @ 265/175 lbs

If you aren’t planning on hitting those weights in competition, adjust them accordingly so that you’re performing your goal set for 2 reps at the end of this.

B.
Two sets for times:
1000 meter Assault Bike
100 foot Handstand Walk
10 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (225/155 lbs)
Rest 5 minutes

C.
Every 3 minutes, for 21 minutes (7 sets):
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
16 Kettlebell Snatches (32/24 kg)

Try to race through each round as quickly as possible, then rest before the next interval.

Session Two

A.
Every 90 seconds, for 9 minutes (6 sets) of:
10 Thrusters (95 lbs)
2 Legless Rope Climbs (15′)

B.
Take 15 minutes to build to a 405 lb Deadlift, and then…

C.
Every 4 minutes, for 20 minutes (5 sets):
Run 200 Meters on True Form or 25/20 Calories of Assault Bike
15 GHD Sit-Ups
4 Deadlifts (405/275 lbs)

Try to race through each round as quickly as possible, then rest before the next interval. The goal should be to stay unbroken on the deadlift throughout each round.