Day One
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 x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 5-RM One-Arm Press
Find your 5-RM press on your non-dominant arm first, and then find it with your dominant arm.
B.
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.
C.
Build to today’s 3-RM Sandbag Clean & Jerk
D.
Two sets of:
100-Foot Yoke Carry
(as heavy as possible, goal is max load for 100-feet unbroken)
Rest 3-4 minutes
E.
Two 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
Finisher
One set of:
300 Meter Sandbag Carry
Day Two
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…
Build to a 10-RM Ab Wheel Rollout
(wear a weight vest or place weight on upper back if possible)
If you have any questions about your technique, please film these and post them to comments or the Invictus Athlete private Facebook page.
Strongman Conditioning Session
A.
Two sets of:
300-Foot Overhead Yoke Carry
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes
B.
Two sets of:
300-Foot Farmer’s Carry
(turn every 50 feet)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry (bear hug)
5 Sandbag Clean & Presses
Finisher
One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)