August 24, 2016 – Invictus Athlete

Morning Aerobic Session

If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.

Running Option
A.
Warm Up
Run 400 Meters @ 50%

Followed by…

A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction

B.
Running Mechanics Drills
Two sets of:
Change of Position From One Foot to Another x 10 each leg
Falling into the Wall x 10 each leg

Followed by…

30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort

Rest about 3 minutes before starting the main portion of the workout

C.
Six sets of:
Run 250 meters
Walk 150 meters

The 250 meter sprints are going to be at a fast pace, the 150 meter walk should be enough for you to fully recover. There are only six intervals this week, so you want to make the most out of them. Hit these at about 95% effort – not all out to the point where you can’t recover, but it should be very close to a maximum effort. Your 250 meter sprints should all be within 3 seconds of each other – at the most 5 second variance, but if the times fluctuates more than that you probably went out too hard on the first one.

Post your 250 meter sprint times to comments.

D.
Cool Down
800 Meter Easy Jog
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.
Every 3 minutes, for 18 minutes (6 sets), for times:
Row 250 Meters

These should be performed at close to maximal effort, then recover and repeat.

OR…(if you performed this on Monday)…

Two sets of:
Row 4000 Meters
Rest 4 minutes

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

Session One
A.
Don’t be lazy, but don’t rush through these. Take your time between sets, and ensure that your focus is on technical perfection.

Three sets of:
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch
Rest as needed

Followed by…

Three sets of:
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch
Rest as needed

Followed by…

Three sets of:
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch
Rest as needed

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 – Max reps @ 85%
Rest 2 minutes between sets.

C.
“Gut Check”
Three rounds for time of:
100 Double-Unders
50 Wall Ball Shots (20/14 lbs to a 10′ Target)
25 Pull-Ups

Goal times:
Males – Sub-11:00
Females – Sub-13:00

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.
Build to today’s 4-RM One-Arm Press

Followed by…
Build to today’s 3-RM One-Arm Snatch

Followed by…
Build to today’s 2-RM One-Arm Overhead Squat

Followed by…
Build to today’s 1-RM One-Arm Deadlift

For all of the single-arm work above, use a barbell, and start with your non-dominant arm, followed by your dominant arm.

B.
Two sets of:
Sandbag Clean & Jerk x 5 reps
(work as heavy as possible)
Rest as needed

C.
Two sets of:
150-Foot Yoke Carry
(work as heavy as possible)
Rest 3-4 minutes

D.
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

Finishers
300 Meter Sandbag Carry

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