April 3, 2017 – Invictus Athlete

Click here for the Invictus Athlete Regionals Prep Program!

Off-Season 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 + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

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

Followed by…

Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

Primary Conditioning Session
Granite Games Qualifier Prep
A.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 15/10 Calorie Assault Bike

B.
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

C.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

Off-Season Conditioning
A.
Five sets for times of:
Row 600/500 Meters
1-3 Strict Muscle-Ups
2-5 Kipping Muscle-Ups
Rest 2 minutes

Pick muscle-up repetitions based on what you believe you can sustain for all five sets.

B.
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

C.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
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.
Four sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
(go as heavy as possible; turn every 50 feet)
Rest 2-3 minutes

B.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
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
Every 10 minutes, for 30 minutes (3 sets):
Row 1000 Meters
50-Foot Overhead Walking Lunge (Medium Load)
50-Foot Handstand Walk
4/3 Legless Rope Climbs
50-Foot Overhead Walking Lunge (Medium Load)
50-Foot Handstand Walk