September 14, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 2 reps @ 80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 1 rep @ 90%
(set the blocks at knee height)

B.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 2 reps @ 70%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 1 rep @ 80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

C.
Build quickly to 85% of your 1-RM Back Squat, and then…

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 82-85%

Primary Conditioning Session
A.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 10:00, and then…

B.
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
135/95 lb Squat Snatches

Rest until the running clock reaches 20:00, and then…

C.
“Diane-ish”
For time:
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups
15 Deadlifts
15 Strict Handstand Push-Ups

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Training Option
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 5 reps
(build to today’s 5-RM)
Rest as needed

Strongman Conditioning Session
A.
Take 10-15 minutes to build to today’s heavy barbell complex of…
1-Arm Snatch x 1 rep
1-Arm Press x 3 reps
1-Arm Overhead Squat x 5 reps

Establish your heaviest set with both arms, and note which arm is dominant.

B.
Take 10-15 minutes to build to today’s 1-RM 1-Arm Snatch

C.
Take 10-15 minutes to build to today’s 3-RM Sandbag Clean & Jerk

D.
Three 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

E.
Two sets of:
200-Foot Overhead Yoke Carry
(goal is to establish max load for 200-feet)
Rest 2-4 minutes

Finishers
300 Meter Sandbag Carry

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

Running Endurance Option
A.
Warm Up
Complete two sets of:
200 meter run
200 meter jog

Followed by…

Two sets of:
Samsom Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps

B.
Running Mechanic Drills

Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg

Followed by…
50 meter sprint @ 50% effort
Rest 30 seconds
100 meter sprint @ 60% effort
Rest 30 seconds
50 meter sprint @ 70% effort
Rest 30 seconds
100 meter sprint @ 80% effort

C.
Three sets of:
90 seconds of Running
Rest 90 seconds
Then…
Three sets of:
90 seconds of Running
Rest 150 seconds (2:30 minutes)
Then…
Three sets of:
90 seconds of Running
Rest 210 seconds (3:30)

Objective: The time domain here is 90 seconds for all your running intervals, and as the workout progresses, you will have more rest in between sets. You are going to need to push the pace on the first three sets and understand that you won’t have much time to recover. This should be a faster pace than your mile time trial. If you run a 6 minute mile, these should be about 5 seconds faster (1:25 or faster). As the rest increases, let’s see if you can keep up the distance you cover. Ideally you ought to be pushing to get further on the second set of intervals when you have an additional minute of rest between them and the same thing for the last three sets.

Post the distances you cover for all 9 running intervals.

D.
Cool Down
400 meter easy jog
10-15 minutes of static stretching
(focus on calves, hips, quads and hamstrings)

Rowing Endurance 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.
Three sets of:
90 seconds of Rowing
Rest 90 seconds
Then…
Three sets of:
90 seconds of Rowing
Rest 150 seconds (2:30 minutes)
Then…
Three sets of:
90 seconds of Rowing
Rest 210 seconds (3:30)

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching