April 4, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk

B.
Take 20 Minutes or less to build to today’s heavy Deadlift

Always work these sets to mechanical failure. Terminate your set when you can no longer maintain proper position.

C.
Four sets of:
3 Deadlifts to Knee + 1 Deadlift @ 60-70% of 1 Rep Max Deadlift
Rest as needed

Pause for 2 seconds at the knee and ground on each rep.

D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Reverse Hypers x 20 reps 50% of 1-RM Back Squat
Rest as needed

Session Two

Gymnastics Skills Warm-Up
A.
Band-Assisted Upper Anterior Chain Opener

10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

B.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

D.
Four sets of:
90 seconds of Assault Bike for Max Calories
Rest 90 seconds
90 seconds of Sled Push for Max Distance
Rest 90 seconds

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.
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INVICTUS ATHLETE REGIONALS PREP PROGRAM
Session One
A.
Every two minutes, for 10 minutes (5 sets):
3-Position Snatch @ 70-80%
(high hang, mid-thigh and then floor – pause for 1 second at each starting position, and make each lift technically perfect)

immediately followed by…

Every minute, on the minute, for 5 minutes:
Snatch x 2 reps @ 80%

B.
Three sets of:
2 Snatch Lift-Offs + 1 Snatch Pull @ 85-95%
(perform each snatch lift-off with a 1 second pause at the knee before returning the barbell to the ground)
Rest 2 minutes

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

D.
(If you have the option of performing this as a stand alone session, please do so, otherwise wait until you feel recovered from the back squats before jumping into this.)

For time:
15 Ground to Overhead (135/95 lbs)
30 Strict Handstand Push-Ups
10 Ground to Overhead
20 Strict Handstand Push-Ups
5 Ground to Overhead
10 Strict Handstand Push-Ups

Session Two
A.
Every minute, on the minute, for 20 minutes:
Even Minutes – 3 Thrusters (185/135 lbs)
Odd Minutes – 4/3 Muscle-Ups

B.
Three sets not for time of:
15 GHD Sit-Ups
20 Alternating Pistols