October 1, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest as needed

B.
Two sets of:
Deadlift x 3 reps @ 70%
Rest as needed

Primary Conditioning Session

A.
Complete as many rounds and reps as possible in 20 minutes of:
6 Ground to Overhead (185/135 lbs)
12 Overhead Walking Lunges (185/135 lbs)
12 Strict Handstand Push-Ups to 4″/2″ Deficit

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:
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:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

B.
Two sets of:
200-Foot Farmer’s Walk
(turn every 50-feet)
Rest 2-3 minutes

C.
Four sets of:
150-Foot Single-Arm Reverse Sled Drag
Rest 60 seconds

Rest 3 minutes, and then switch to the other arm for four sets.

D.
Three sets of:
100-Foot Harnessed Sled Pulls (at max weight)
Rest 60 seconds

Finisher
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
300 Meter Sandbag Carry

Running Endurance Option
A.
Warm-Up
Run 400 meters @ 50% pace

Followed by…

Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Forward Change of Support

x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg

Run 3 sets of suicide sprints, increasing your intensity with each one:
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters and back.

Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

C.
Two sets of:
1200 Meter Run
Rest 90 seconds
800 Meter Run
Rest 5 minutes

Post your 1200/800 meter times to the blog.

Objective: It’s been awhile since we’ve ran this distance (1200 Meters) and you won’t have much rest before doing the 800 meters. Set a goal to run at a slightly faster pace than your mile time trial. If you run a 6 minute mile, I want you to be about 5-10 seconds under that pace for the 1200 which would be about 4:20-4:30. It’s a short 90 seconds of rest before your 800. The 800 should be a max effort since you have a full 5 minutes to recover and you are only doing 2 sets this week.

D.
Cool Down
Jog 800 Meters
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)