August 6, 2016 – Invictus Athlete

Session One – 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:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes

Rest 3 minutes, and then…

B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds

Rest 3 minutes, and then…

C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds

Rest 3 minutes, and then…

D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds

Session Two – Gym Session
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
Rest as needed

B.
Every 90 seconds, for 12 minutes (8 sets):
Deadlift x 3 reps @ 60%

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.
For time:
Row 1000 Meters

immediately followed by…

Three rounds for time of:
10 Ring Muscle-Ups
15 Ground to Overhead (135/95 lbs)
20 Toes to Bar

immediately followed by…

Row 1000 Meters

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
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds

Session Three – Running/Endurance Session
A.
Warm Up
Two sets of:
200 meter run
200 meter jog

Followed by…

Two sets of:
Samson 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:
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 reps each leg

Followed by…

One set of:
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.
Eight sets of:
400 meters (fast)
400 meters (recovery)

Post your 400 meter times (fast) to comments.

The 400 meters should be at a fast pace, or roughly 10 seconds below your mile PR pace. For example, if you run a 6:00 mile then your 400 meter splits would be 1:30, and today’s “fast” 400 meters should be at a 1:20 pace or below. You will have a 400 meter jog to recover, which should be enough for you to be able to go into your next 400 meter fast interval. Don’t walk during your rest, we don’t want the intensity of the workout to drop too much. Be aggressive with your pacing here since you have enough time to recover and get after your next 400 meter run.

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