August 10, 2016 – Invictus Athlete

Morning Endurance Session

Running Option
A.
Warm Up
3 Minutes of Easy Jogging

Followed by…

A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

Followed by…

30 seconds of Running @ 60-70%
30 seconds of Jogging
30 seconds of Running @ 70-80%
30 seconds of Jogging
30 seconds of Running @ 80-90%
30 seconds of Jogging

B.
Running Mechanics Drills
Two sets of:
Ideal position (hold for 30 seconds on each side)
Hands behind back drill x 20 meters
Carioca Drill x 20 meters

C.
Eights sets of:
60 Seconds of Running
Rest 3 minutes

The goal of this workout is speed; you have plenty of rest between working intervals, which means we want you to be running these fast. There’s a 1:3 work to rest ratio, which equates to faster pace/higher intensity. You should feel recovered by the time you start your next interval. You will most likely be covering between 300-400 meters per set. Record your distances for each set and try not to drop more than 10 meters per set.

Post distance covered to comments.

D.
Cool Down
3 Minutes of Easy Jogging
10 Minutes of Static Stretching

Rowing Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Eight sets for max meters of:
60 Seconds of Rowing
Rest 3 minutes

Please note meters achieved for each working set. Push each working set. We expect to see some drop off throughout the sets. Go hard and test your mental fortitude to repeat the effort at the same intensity and preceived rate of exertion.

C.
Cool Down
3 Minutes of Easy Rowing
10 Minutes of Static Stretching

Session One – Primary Gym Training Session
A.
SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE DRILLS AND POSITIONS.

Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 85-90%
*Set 7 – 3 reps @ 80-85%
*Set 8 – 4 reps @ 75-80%
Rest 2 minutes between sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 4 Power Cleans + 8 Back Squats (155/105 lbs)
Minute 2 – 4 Dumbell Burpee Box Step-Overs (55/35 lb DBs – 20″)
Minute 3 – 20 Double-Unders + 10 Pull-Ups

If you finish your four box step-overs under 30 seconds, add 1-2 muscle-ups each set. Note how many muscle-ups you completed over the course of the workout.

D.
Three sets of:
Piston Pushdowns x 40-60 reps
Rest 60-90 seconds
Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 60-90 seconds

Session Two – Strongman Session
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