April 17, 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):
2 Snatch Push Presses + 1 Snatch Balance

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

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

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 two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

Primary Conditioning Session
Off-Season Conditioning Option
A.
Four rounds for time of:
1600 Meter Assault Bike
20 Front-Racked Alternating Reverse Lunges (135/95 lbs)
9/7 Muscle-Ups

B.
Two sets of:
150-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

OR…

Granite Games Qualifier Prep Option
A.
Every minute, on the minute, for 24 minutes (8 Sets):
Minute 1: 5 Burpee Box Jump Overs (24″/20″) + 5/3 Muscle-Ups
Minute 2: 5 Burpee Box Jump Overs (24″/20″) + 5 Ground to Overhead (155/105 lbs)
Minute 3: 5 Burpee Box Jump Overs (24″/20″) + 10 Toes-to-Bar

B.
Two sets of:
150-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

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:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
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

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Aerobic/Gymnastics Skills Option
Three sets of:
Row 500 Meters
10 Shoulder to Overhead (155/105 lbs)
100-Foot Overhead Walking Lunge (155/105 lbs)
2/1 Legless Rope Climb from L-Seated Position
100-Foot Overhead Walking Lunge (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
Rest as needed