July 20, 2016 – Invictus Athlete

Session One
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 reps @ 90-95%

B.
Three sets of:
Wide-Stance Low Bar Back Squat x 3 reps @ 33X1 @ 70% of 1-RM Box Squat
(focus on speed on the way up after the 3-second pause in the bottom)
Rest as needed

C.
Three rounds for time of:
400 Meter Run
21 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

D.
Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds

E.
One set of:
3 Minutes of Banded March

Session Two – Strongman Option
Warm-Up and Openers
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
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
Pause Back Squats x 3 reps @ 33X1
(perform these without shoes, sit back and feel your posterior chain)
Rest 2-3 minutes

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

Go as heavy as possible with these!

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

E.
Two sets of:
100-Foot Harnessed Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

-OR-

Session Two – Running/Endurance Option
A.
Take 15-20 Minutes to warm up properly.

This should include at least 800 meters of jogging, followed by 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.

Complete three sets of the following –
Carioca – 20M
Skipping for Height – 20M
Skipping for Distance – 20M
Backward skipping – 20M

Then…
Jog the curve, sprint the straight away, jog the curve, sprint the straight away. Do 2 laps this way. If you don’t have a track available, jog for 45s, sprint for 20s x 4.

B.
Three sets for times of:
Run 400 Meters
Run 200 Meters
Run 100 Meters

Rest the amount of time it takes you to complete the distance. If it takes you 90s to do 400M, then you will rest 90s before starting the 200M and so on.

After each round (400, 200, 100), rest 2 Minutes.

These are going to be fast – your 400M should be 10s below your Mile TT pace. If you run a 6 Minute Mile, that means your 400M should be sub 1:20. For your 200M, they should be in the 35s range and the 100s should be around 15s

Please post your times to comments.