August 13, 2016 – Invictus Athlete

Session One – Strongman Session

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…

Build to a 10-RM Ab Wheel Rollout
(wear a weight vest or place weight on upper back if possible)

If you have any questions about your technique, please film these and post them to comments or the Invictus Athlete private Facebook page.

Strongman Conditioning Session
A.
Two sets of:
300-Foot Overhead Yoke Carry
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes

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

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry (bear hug)
5 Sandbag Clean & Presses

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

Session Two – Gym Session
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
Rest as needed

B.
Every 90 seconds for 12 minutes (8 sets):
Deadlift x 3 reps @ 65%

Here’s a good example of how I would like to see these done

…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

C.
Five rounds for time of:
Run 400 Meters
10 Power Snatches (135/95 lbs)
15 Overhead Squats (135/95 lbs)
20 Toes to Bar

D.
Two sets of:
Stiff Leg Deadlift x 8 reps
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds

Session Three – Running Session
A.
Warm-Up
400 meters @ 50% pace

2 sets of –
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 reps (leg straight)
One Leg Jumps x 10 reps per leg

B.
Running Mechanics Drills
Two sets of:
Forward Change of Support x 10 reps each leg
Foot Tapping

x 20 reps
Forward Change of Support leaning into wall x 10 reps each leg

Three sets of:
Suicide sprints (increase your intensity with each set)
Rest as needed

C.
Five sets of:
Run 1000 Meters
Rest 2 minutes

This workout will test your pacing. You want to make sure you don’t go out too fast on the first set. There’s a short turn around between sets. Keep a pace close to your mile time trial. If you run a 6 minute mile then your 1000 meter should be around 3:45. Your goal is to keep these within 5-10 seconds. If you find your pace has dropped more than that then you have some work to do on maintaining your pace.

Post your 1000 meter times to the blog.

C.
Cool Down
5 Minutes of Easy Jogging
10 Minutes of Static Stretching