September 7, 2016 – Invictus Athlete

Optional Morning Aerobic Session
A.
Warm-Up
Run 400 meters @ 50%
2 Minutes of Stretching
Run 400 meters @ 60%

Followed by…

Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills

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.
Every minute, on the minute, for 10 minutes, complete:
100 Meter Sprint

Rest 3 minutes then…

Complete 2 sets of:
400 meters sprint @ 90% effort
Rest as needed between the 400 meter sprints.

Objective: the 100 meter sprints are focused on developing your speed. Perform the 100 meter sprints at 85% max effort, not an all out effort since there won’t be as much time to recover before you go again. Take a full 3 minutes rest after your last 100 meter, which means you will start your first 400 meter interval at the 13 minute mark. The 400 meter efforts should be 10 seconds faster than your mile time trial pace. Goal here is to keep them within 3 seconds of each other.

Post your 100/400 meter times to comments.

D.
Cool Down
10 minutes of Jogging
10 minutes of Static Stretching
(Focus on hamstrings, IT Band, low back)

Session One
A.
Build to today’s 1-RM Dead-Stop Front Squat

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat

Use this to warm-up to a good working weight.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 80-85%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

C.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

This is a test. It’s one of the oldest Invictus benchmark workouts, and one that we still look at as a key performance metric. Top athletes will be over 300 reps (5 full rounds…and a few Games podium finishers have pushed into the 6th round). Have a plan going in, and have the mental resilience to fight to stick to your plan when it gets uncomfortable.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 21X1
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Side Lying Leg Raises x 15 reps @ 2010
Rest as needed

Session Two – 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:
Landmine Rows

x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 10 reps
Rest as needed

Strongman Conditioning Session
A.
Take 10-15 minutes to build to today’s heavy barbell complex of…
1-Arm Snatch + 1-Arm Press + 1-Arm Overhead Squat

Establish your heaviest set with both arms, and note which arm is dominant.

B.
Take 10-15 minutes to build to today’s 5-RM 1-Arm Deadlift

C.
Take 10-15 minutes to build to today’s 2-RM Sandbag Clean & Jerk

D.
Two sets of:
100-Foot Yoke Carry
Rest 2-4 minutes

E.
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

Finishers
300 Meter Sandbag Carry

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