July 23, 2016 – Invictus Athlete

Session One – Strongman Session

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:
Viking Sloth Press x 8-10 reps
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 5-RM One-Arm Press (for each arm)

Followed by…

Build to today’s 3-RM One-Arm Snatch

Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.

Followed by…

Build to today’s 1-RM Single-Arm Deadlift

Non-dominant arm, followed by dominant.

B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

D.
Every minute, on the minute:
120-Foot Prowler Sprint @ max load

The workout ends when it takes more than 14 seconds – 20 feet more than last week, but commit to equaling your effort.

Session Two
A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

B.
For time:
100/70 Calories of Assault Bike

When the running clock reaches 10:00…

Three rounds for time of:
12 Snatches (155/105 lbs)
12 Box Jumps (30″/24″)

When the running clock reaches 20:00…

For time:
30 Squat Clean Thrusters (155/105 lbs)

When the running clock reaches 30:00…

For time:
Row 1000 Meters

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

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

B.
Six sets of:
5 Minutes on (moderate pace)
3 Minutes easy jog

You can look back at the first week of the program, you started with a similar working set and compare your distance covered.

Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 6 working sets.

During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.

Report distance covered for each; we’ve been gradually reducing your rest, let’s see if you can maintain your pace for all 6 working sets.

Post distance covered to comments please.