August 27, 2016 – Invictus Athlete

Session One – 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:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed

Strongman Conditioning Session

A.
Two sets of:
300-Foot Overhead Yoke Carry
Rest 3-4 minutes

B.
150-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes

C.
Three sets of:
150-Foot Reverse Sled Drags
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

E.
150-Foot Sled Sprints (for max speed – light load)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Rest 2 minutes, and then…
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up

Session Two
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

B.
Every 90 seconds, for 9 minutes (6 sets):
Speed Deadlift

x 3 reps @ 75%

Reset the barbell every time on the floor…do not perform these touch and go.

C.
Complete as many rounds and reps as possible in 24 minutes of:
250 Meters of Rowing
10 Strict Pull-Ups
20 Push-Ups
30 Goblet Squats (24/16 kg)

D.
Three sets of:
Bent-Over Rows x 8 reps @ 2111
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Death March x 20 steps
Rest 90 seconds

Session Three – Running Session
A.
Warm Up

Run 800 Meters @ 50%

Followed by…

Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters

Followed by…

Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%

C.
Six sets of:
Run 500 Meters
Rest 30 seconds
Run 300 Meters
Rest 60 seconds
Run 100 Meters
Rest 2 minutes

Objective: The core of this workout is in the 500 and 300 meter runs. You will have to push the pace with the short turn around between them. Keep the 500 meter intervals close to your mile time trial pace (if you run 6 minute mile pace, the 500s should be close to 1:45) then you have a short 30 second rest and then you will have to push the 300 (this is where you will have to dig in). The 300s should be at a faster pace than your 500s. The 1 minute rest will be plenty of time for you to be able to push the 100 meters then take a full 2 minutes rest before repeating everything.

Post your 500/300/100 times to comments.

D.
Cool Down
400-800 Meters of Easy Jogging
10 Minutes of Static Stretching and SMR on Feet
(roll the bottom of your feet with a lacrosse ball as part of your stretching)