December 14, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean x 1 rep

Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.

B.
Every minute, on the minute, for 10 minutes:
Banded Conventional Deadlift x 2 reps @ 50% Bar Weight + 25% Band Tension

Let the bar settled on the ground between lifts. Make the concentric phase of this lift as explosive as possible, and create maximal contraction of the glutes at the top of the lift for 2 seconds before lowering the barbell back to the ground.

C.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

Primary Conditioning Session
A.
“2014 CrossFit Regionals Event 6″
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18”)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

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.

Strongman Training Option
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 3-RM
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 1-RM Odd Object Strict Press – it can be a sandbag (Julien’s favorite), axle (kinda cheating), a log, or anything awkward…but it cannot be a barbell.

B.
Build to today’s 5-RM Single-Arm Barbell Press
(using the barbell here forces you to stabilize on the way down)

C.
Two sets of:
200-Foot Rope Pulls
(if possible, set up two sleds and two ropes to minimize rest time; goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

E.
One set for max reps:
Sandbag Front Squats
(hold it like you’re going to press it overhead – and hang in there for as long as possible)

Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)

followed by…

300 Meter Sled Push

Running Endurance Option
A.
Warm-Up

300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Carioca Drill
Pulling with Forward Movement

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

C.
Beginner:
Two sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes

Intermediate:
Three sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes

Advanced:
Four sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes

Post your 300/600-Meter times to comments. These are supposed to be fast.

D.
Cool Down
400 Meter jog
10 Minutes of Static Stretching (Adductors, IT Band, Hamstrings, Hips)