August 20, 2016 – Invictus Athlete

Session One – Strongman Training
A.
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:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Two Sets of:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed

Strongman Conditioning Session

A.
Two sets of:
150-Foot Yoke Carry
Rest 3-4 minutes

B.
100-Foot Farmer’s Walk
(turn at 50-foot mark)
Rest 3-4 minutes

C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

Rest 3 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry
5 Sandbag Squats

Finisher
Two sets of:
30 seconds of Dumbbell Presses
30 second Hercules Hold Palm Facing Up (light…1-5 lbs)
Rest 2 minutes

Followed by…

Two sets of:
30 seconds of Lateral Raises
30 seconds of Hercules Hold Thumbs Facing Up

Session Two
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

B.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 70%

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

C.
“Badger”
Three rounds for time of:
30 Squat Cleans (95/65 lbs)
30 Pull-Ups
800 Meter Run

D.
Two sets of:
Stiff Leg Deadlift x 8 reps
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds

Session Three – Running Endurance
A.
Warm Up
Two sets of:
Jog 200 Meters
Run 200 Meters

Followed by…

Two sets of:
Sampson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 reps each side
Broad Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg

Followed by…

50 meter Sprint @ 50% effort
Rest 30 seconds
100 meter Sprint @ 60% effort
Rest 30 seconds
50 meter Sprint @ 70% effort
Rest 30 seconds
100 meter Sprint @ 80% effort

C.
Three sets of:
Run 1600 Meters
Rest 2 minutes
Run 800 Meters
Rest 2 minutes

Objective: Perform the 1600s at a similar pace to last week – about 85-90% effort. The 2 minutes rest is not going to be long, but the goal here is to go a little faster than your mile time trial pace for the 800s, which means you will need to push the pace. The 800 meter repeats should be about 5 seconds faster than your 1600 meter efforts. For the 6 minute mile athlete, the 1600s will be about 6:15-6:20 and ideally the 800s are at 2:50-2:55.

Post your times for the 1600s and 800s to comments.

D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching