August 31, 2016 – Invictus Athlete

Morning Aerobic Session

If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.

Running Option

A.
Warm-Up
Run for 5 minutes at a moderate pace (50%)

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters

Leg Swings:
Lateral x 10 each direction
Parallel x 10 each leg

B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill x 20 meters
Change of Support (Posture) Drill: Back Against the Wall

Followed by…
200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover

C.
Every 3 minutes, until you complete 2 miles:
45 second sprint

The goal with this workout is to complete 2 miles in 45 second sprint intervals as quickly as possible. These are meant to be run at a fast pace, for the faster athletes you should be able to get over 200 meters pretty easily, push the pace and see how close you can get to 300 meters. During your rest periods, you can stretch, but no walking or jogging and no sitting.

Post distance covered for each interval to comments.

D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching
(Focus on Hamstrings, Hips, Quads)

Rowing Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Every 3 minutes, until you complete 4000 Meters:
45 Seconds of Rowing

The goal with this workout is to complete the 4000 meters in 45 second sprint intervals as quickly as possible. Post distance covered for each interval to comments.

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching

Session One
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat

Build to today’s heavy.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Power Jerk from Blocks x 1 rep @ 80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

C.
Build quickly to 85% of your 1-RM Back Squat, and then…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 3 reps @ 80-85%

D.
“Gently Down the Stream”
For time:
Row 2000 meters
20 Snatches (175/115 lbs)
60 Pull-Ups
20 Snatches
Row 2000 meters

Session Two – Strongman Session
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:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed

Strongman Conditioning Session

A.
Take 10-15 minutes to build to today’s 5-RM Sandbag Front Squat

B.
Take 10-15 minutes to build to today’s 5-RM Sandbag Clean & Push Press

C.
Three sets of:
100-Foot Overhead Yoke Carry
(work as heavy as possible)
Rest 3-4 minutes

D.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

E.
One set for max weight of:
150-Foot Sandbag Carry

Finishers
300 Meter Sandbag Carry

Followed by…
150 Meter Prowler Sprint – light load, steady grind