November 2, 2016 – Invictus Athlete

Primary Strength Session

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + 2 Front Squats @ 85% of your 1-RM C&J

B.
Fifteen sets of:
Banded Conventional Deadlift x 1 rep @ 35% Bar Weight + 25% Band Tension
Rest 30 seconds

Bar Weight = 35% of 1-RM Deadlift
Band Tension = 25% of 1-RM Deadlift at Lockout (when the band is stretched)

Example: If your 1-RM = 500 lbs, then Bar Weight = 175 lbs, and Band Tension = 125 lbs

Be as explosive as possible during the concentric phase, then contract your glutes and abdominals as much as possible for 2 seconds at the lockout before lowering the bar 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.
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used – if possible, pinch a DB between your thighs, drop it and go right into the kipping pull-ups without coming off the bar)
Minute 2 – 20 Alternating Reverse Lunges with Front-Racked KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

Slight variation and elongated version of last week…grind through this one as we’re developing a foundation on which we can layer some of the sexier movements in future weeks.

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
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
Alternating Arm Dumbbell Z-Press x 5 reps – build to a 5-RM
(press with one arm, then bring it down, then press with the other)
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 1-RM Odd Object Overhead Press

You can use a sandbag (my favorite), an axle (kinda cheating), a log, or anything awkward. Note what you used and the weight.

B.
Build to today’s 3-RM Single-Arm Strict Press

Use either a barbell or dumbbell for this, and test both sides.

C.
One set for max reps of:
Sandbag Squats @ bodyweight

If you can still walk after this, you could have done another rep or two.

D.
Two sets of:
100-Foot Rope Pulls
(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

E.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes

Are your triceps giving up? If not, you probably need stronger lats (it’s coming).

Finishers
One set of:
200 Meter Sandbag Carry

followed by…

One set of:
300 Meter Prowler Sprint

Running Endurance Option
A.
Warm-Up
5 minutes of Running @ 50%

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:
Ball of foot hopping drills

Pulling with forward movement

Followed by…

Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort

C.
Four sets of:
Sprint 400 meters (1 lap on the track)
Jog 200 meters
Sprint 200 meters (1/2 lap on the track)
Rest 2 Minutes

Beginner Option: Two sets
Intermediate Option: Three sets

Objective: Your 400 meters should be about 5-10 seconds faster than your mile pace. You’ll have the 200 meter jog to recover and then the 200 meter sprint should be at near max effort. Keep your 400 meter sprints within 3-5 seconds of each other and keep your 200-meter sprints within 2-3 seconds of each other. Post your 400/200-meter times to comments.

D.
Cool Down
800 meter jog (2 laps around the track)
10 minutes of static stretching (Hamstrings, Calves, Hips)

Rowing Endurance 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, for 15 minutes (5 sets):
Row 500/400 Meters

Pick a pace that is aggressive, but that you can maintain for the five sets. Score your times as follows: 1:40, 1:42, 1:40, 1:41, 1:46 = 8:29

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