October 26, 2016 – Invictus Athlete

Primary Strength Session
A.
Build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM C&J

B.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 75%

Primary Conditioning Session
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Front-Racked Reverse Lunges (135/95 lbs)
Minute 3 – 10 Burpees Over the Barbell + 20 Double-Unders

Don’t worry, this is week one of the fun EMOMs, they will get more metabolically taxing in the coming weeks. Let’s build some strength and volume tolerance though before we get too carried away.

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
Sandbag Squat x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
(bear hug the sandbag, hit full depth with a slight pause at the bottom of each)
Rest 2-3 minutes

B.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes

*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

C.
Two sets of:
100-Foot Rope Pulls
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed)
Rest 2-3 minutes

E.
One set of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)

Finishers
One set of:
300 Meter Sandbag Carry

followed by…

One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)

Running Endurance Option
A.
Warm-Up
Run 400 meters @ 50%
Stretch for 2 minutes
Run 400 meters @ 60%

Followed by…

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

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.
Two sets of:
500 meter sprint
Rest 2 minutes
400 meter sprint
Rest 2 minutes
300 meter sprint
Rest 2 minutes

Beginner option: One set
Intermediate option: Rest 3 minutes in between the intervals instead of 2 minutes.

Post your 500/400/300 times to comments.

Objective: Push the pace on these intervals since you only have two sets. Ideally your pace gets a little bit faster as the distance decreases. Keep all your 500’s within 3 seconds of each other and the same for the other distances.

D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching
(Focus on Hamstrings, Hips, Quads)

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 2 minutes and 30 seconds

When the running clock reaches 4:00…

60 seconds of Rowing
Rest 2 minutes

Note meters achieved for each 90 and 60 second interval. Go hard on these intervals!

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