September 3, 2016 – Invictus Athlete

Session One – Strongman Training
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:
300-Foot Yoke Carry
Rest 3-4 minutes

B.
Two sets of:
200-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes

C.
Eight rounds for time of:
100-Foot Overhead Yoke Carry
100-Foot Run (back to starting line)
100-Foot Sandbag Carry to the Yoke
1 Sandbag Press and Throw Over the Yoke Bar

Finisher
Two rounds, without rest, of:
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with 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 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%

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.
Complete as many rounds and reps as possible in 20 minutes of:
500 Meter Row
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Toes to Bar
10 Bar Muscle-Ups

D.
Three sets of:
Stiff Leg Deadlift x 5 reps
Rest 90 seconds
Supine Ring Row x 5 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 5 reps @ 2011
Rest 90 seconds

Session Three – Running Session
A.
Warm Up
Run 800 meters @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters

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.
Five sets of:
Run 800 Meters
Rest 2 minutes between sets

Followed by…

Three sets of:
Run 400 Meters
Rest 1 minute between sets

Objective: Run 800 meters at a slightly faster pace than your mile time trial, about 5 seconds. If you run your mile in 6 minutes, these 800 meter intervals should be at 2:55-3:00. There’s a short turn around in between sets, two minutes. Once you complete the fifth set, maintain the two minutes rest before you start your first 400 meter sprint. Goal for the 400 meter sprints are to keep them 5-10 seconds faster than your mile time. With the shorter rest periods in between these three working sets, they may be challenging to keep your pace. This workout should test your speed and your stamina.

Post your 800/400 meter times to comments.

D.
Cool down:
5 minute easy jog
10 minutes of static stretching
(focus on hips, calves and quads)