September 28, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat

Build to today’s heavy.

B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 70%

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch + Overhead Squat
*Sets 1-3 = 80%
*Sets 4-6 = 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 2 reps @ 65-70%
(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 @ 75-80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

Primary Conditioning Session
Similar to last week, but slightly different order, heavier wall ball, and eight consecutive rounds at each station – let’s see if that changes the results.

In same-sex teams of two, alternating complete rounds, (or on 1:1 Work:Rest ratio if performing alone) perform the following:

Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Deadlifts (275/185 lbs)
30 Double-Unders

Immediately followed by…

Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups

Immediately followed by…

Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Toes to Bar
12 Wall Ball Shots (30/20 lbs)

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 10 reps
(build to today’s 10-RM)
Rest as needed

followed by…

Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises with Thumbs Facing Up
30 seconds of DB Hercules Hold with Palms Facing Up
30 seconds of Lateral Dumbbell Raises with Palms Facing Up
30 seconds of DB Hercules Hold with Thumbs Facing Up

Strongman Conditioning Session
A.
Work up to a max weight (with a barbell) for the following complex:
One-Arm Snatch + 3 One-Arm Presses + 3 One-Arm Overhead Squats

B.
Build to today’s 1-RM One-Arm Press

Start with your non-dominant side, then your dominant side.

C.
Build to today’s 1-RM One-Arm Snatch

D.
Build to today’s 3-RM One-Arm Deadlift

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

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
200 Meter Prowler Sprint – light load, steady grind

Running Endurance Option
A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes (target the hips)
Run 400 meters @ 60%

Followed by…

Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills

Followed by…

Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort

C.
Every 5 minutes, for 25 minutes, complete:
500 Meter Run

Objective: We’ve done a workout similar to this, but you ran 400 meter repeats instead of 500. These are a little further, which means you will have a little bit less rest in between. The goal is to keep these about 5-10 seconds faster than your mile time trial. If you run a 6 minute mile than your 500s would be around 1:45, which means these are at about 1:35. You will have the remainder of the time to recover before going again every 5 minutes for 5 sets. The goal is to keep these within 3-5 seconds of each other. If you are having an easy time maintaining the pace in these, then push the last 2-3 sets. Post your 500 meter times to comments.

D.
Cool Down
5 minutes of Jogging
10 minutes of static stretching (hamstrings, quads and IT Band Stretch)

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.
Every 5 minutes, for 25 minutes, complete:
Row 500 Meters

Keep all splits within 3-5 seconds of each other.

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