November 9, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Front Squat @ 85% of your 1-RM C&J

B.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
Rest as needed

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Primary Conditioning Session
A.
Every 3 minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
40 Double-Unders
20 Wall Ball Shots (30/20 lbs to 10′ Target)

For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

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

Strongman Conditioning Session
A.
Build to today’s 3-RM Odd Object Overhead Press

You can use a sandbag (my favorite), an axle (kinda cheating), a log, or anything awkward. Try to use something different than you used last week if possible. Note what you used and the weight.

B.
Build to today’s 1-RM Single-Arm Push Press

Use either a barbell or dumbbell for this, and test both sides. A Monster Dumbbell would be the best option.

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

Goal is to be sure to beat your result from last week. If you can still walk after this, you could have done another rep or two.

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

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

E.
Three 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

Finishers
One set of:
200 Meter Sandbag Carry

followed by…

One set of:
300 Meter Prowler Sprint

Running Endurance Option
A.
Warm Up
2 laps around the track @ an easy pace (If you don’t have a track available than an easy jog for 5 minutes)

Followed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…
100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%

Rest about 3-4 minutes before starting the main portion of the workout.

C.
Two sets of:
500 meters @ your 400 meter pace
Rest 3 minutes
300 meters @ your 200 meter pace
Rest 2 minutes

Beginner Option: Two sets of 300 meters instead of 500 and 200 meters instead of 300 (these should be fast).
Intermediate option: Same intervals but at a slightly slower pace (lower intensity)

Objective: The goal of this workout is to push you beyond what’s confortable. You have quite a bit of rest between the 500s and 300s where you should be able to fully recover. Total distance here is only 1600 meters but should be done at a high intesnity. Don’t pace it, go for it and try to hold on for a fast pace for these distances.

D.
Cool Down

10 minute jog
10 minutes of static stretching (Focus on Hamstrings, IT Bands and Quads)

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.
Two sets for times of:
Row 1000 Meters
Rest 4 minutes

Go as hard as you can, then see if you can recover and repeat the effort.

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