December 28, 2016 – Invictus Athlete

Primary Strength Session
A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B.
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – Max Reps @ 75%

I almost called this one “Siggy’s Delight.” 🙂

C.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

D.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds

Primary Conditioning Session
A.
Every 4 minutes for 32 minutes (8 sets):
20/15 Calorie Row
15 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups to 2″/0″ Deficit

B.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

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

Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.

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…

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:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed

followed by…

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Strongman Conditioning Session
A.
Two sets at max weight of:
100-Foot Yoke Carry
(wear a belt – not just for support, but because it gives you something to press your obliques against for tactile feedback – do not push your stomach forward, rather push your obliques out)

B.
Build to today’s max effort…
200-Foot Farmer’s Carry
(turn every 50-feet)

C.
Three sets of:
150-Foot Harnessed Sled Drags
Rest 60 seconds

D.
Three sets for max load of:
150-Foot Sled Drag
Rest 60 seconds

E.
Three sets of:
150-Foot Sled Sprints
(perform for maximum intensity on each set)
Rest 60 seconds

Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)

Running Endurance Option
A.
Warm-Up

400 meters @ 50%
Stretch x 2 minutes
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

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

Followed by…

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

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

C.
Four sets of:
400 Meter
Rest 3 Minutes

This week there are no beginner, intermediate or advanced options since the volume is relatively low.

D.
Cool Down
15 Minutes of Static Stretching (Focus on HIps, Quads and Hamstrings)