October 12, 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 = 80-85%
*Sets 4-6 = 85-90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk x 2 reps @ 70%
(set the blocks at knee height)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk x 1 rep @ 80%

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80-85%
*Sets 4-6 = 2 reps @ 85-90%

Primary Conditioning Session
Against a running clock, perform the following for times…

A.
At 3,2,1,GO!…
Three rounds for time of:
6 Burpee Box Jump-Overs (24″/20″)
12 Deadlifts (275/185 lbs)
60 Double-Unders

When the clock reaches 10:00…

B.
Three rounds for time of:
6 Burpee Box Jump-Overs (24″/20″)
12 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

When the clock reaches 20:00…

C.
Three rounds for time of:
6 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
24 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:
Single-Arm Dumbbell Rows x 5 reps each arm
(build to today’s 5-RM each arm)
Rest as needed
Barbell Z-Press x 3 reps
(build to today’s 3-RM)
Rest as needed

followed by…

Two sets of:
30 seconds of Lateral Dumbbell Raises (thumbs facing up)
30 seconds of Hercules Hold with Palms Facing Up
30 seconds of Lateral Dumbbell Raises (palms facing up)
30 seconds of Hercules Hold with Thumbs Facing Up
Rest 2 minutes

Strongman Conditioning Session

A.
Build to today’s 1-RM One-Arm Strict Overhead Press

Establish for non-dominant arm first, then dominant arm for all single-arm exercises.

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

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

D.
Build to today’s 1-RM One-Arm Deadlift

E.
Build to today’s 3-RM Sandbag Clean & Jerk

F.
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

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Followed by…
Three sets of:
100 Meter Prowler Sprint
(keep light enough to keep the sled moving)
Rest 90 seconds

Running Endurance Option
A.
Warm-Up

400 meter jog

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 Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

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

C.
Three sets of:
300 meter sprint @ 80% effort
Walk 100 meters in between
Rest a full 3-5 minutes after the 3 sets

And then..

Three sets of:
300 meter sprint @ 85% effort
Walk 100 meters in between
Rest a full 3-5 minutes after the 3 sets

And then..

Three sets of:
300 meter sprint @ 90% effort
Walk 100 meters in between

Post you 300 meter times to the comments.

Objective: The goal is about speed. Each set of 3 should get progressively faster. The first set of 3 should be your slowest set, and the last set of 3 should be your fastest. Don’t go out too fast, or you won’t be able to maintain the pace or get faster. Times should look like this: 50,50,50 then 47, 47, 47 then 43, 43, 43. Ideally your pace doesn’t drop more than 2-3 seconds between each working set with the next working set being 3-5 seconds faster.

D.
Cool Down

400-800 meter easy jog
10 minutes of static stretching
(Focus on Hamstrings, Hips, Quads)