April 26, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 3 reps @ 60-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 2 reps @ 70-75%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep @ 80-95%

B.
Three sets of:
Snatch Deadlift x 1 rep @ 9131
Rest as needed

Slow 3-second ascent paying attention to pressure through feet and torso angle, pause for a second at the top, then slow and controlled 9-second descent.

C.
Every 2 minutes, for 10 minutes (5 sets) of:
20 Russian Kettlebell Swings (32/24 kg)
12-15 Chest-to-Bar Pull-Ups

Session Two
A.
Take 15 minutes to build to today’s 2-RM Bench Press

Followed by…

Three set of:
Bench Press x 1 rep @ 95-100% of today’s 2-RM
Rest as needed

B.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 Reps
Rest as needed

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

D.
Three sets for max reps of:
60 seconds of Strict Press (95/65 lbs)
Rest 30 seconds
60 seconds of Band Pull-Aparts
Rest 30 seconds

REGIONALS PREPARATION PROGRAM
Session One
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.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Let feel dictate loading.

C.
Three rounds for time of:
7 Deadlifts (365/245 lbs)
7 Muscle-Ups

Session Two
A.
Three sets for times of:
50 Double-Unders
50-Foot Handstand Walk
(with 25-foot unbroken segments)
12 Alternating Dumbbell Squat Snatches (75/55 lbs)
Rest 2 minutes

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

Every minute, on the minute, for 4 minutes:
Drop to Split x 2 reps

and then . . .

Every 90 seconds, for 15 minutes, complete:
Jerk with a 2-second hold @ 80-85%

and then . . .

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

C.
Three rounds for time:
Run 800 Meters
95/65 lb Shoulder to Overhead x 25 reps

D.
Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
Supine Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Prone Chinese Plank x 30 seconds (Max Load)
Rest as needed