August 27, 2016 – Invictus Athlete

Session One – Strongman Training
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:
300-Foot Overhead Yoke Carry
Rest 3-4 minutes

B.
150-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes

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

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

E.
150-Foot Sled Sprints (for max speed – light load)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Rest 2 minutes, and then…
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up

Session Two
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
*Set 5 – 90% x 2 reps
Rest as needed

B.
Every 90 seconds, for 9 minutes (6 sets):
Speed Deadlift

online pharmacy buy suhagra without prescription with best prices today in the USA

x 3 reps @ 75%

Reset the barbell every time on the floor…do not perform these touch and go.

C.
Complete as many rounds and reps as possible in 24 minutes of:
250 Meters of Rowing
10 Strict Pull-Ups
20 Push-Ups
30 Goblet Squats (24/16 kg)

D.
Three sets of:
Bent-Over Rows x 8 reps @ 2111
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Death March x 20 steps
Rest 90 seconds

Session Three – Running Session
A.
Warm Up

buy mobic online mobic no prescription

Run 800 Meters @ 50%

Followed by…

Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters

Followed by…

Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%

C.
Six sets of:
Run 500 Meters
Rest 30 seconds
Run 300 Meters
Rest 60 seconds
Run 100 Meters
Rest 2 minutes

Objective: The core of this workout is in the 500 and 300 meter runs. You will have to push the pace with the short turn around between them. Keep the 500 meter intervals close to your mile time trial pace (if you run 6 minute mile pace, the 500s should be close to 1:45) then you have a short 30 second rest and then you will have to push the 300 (this is where you will have to dig in). The 300s should be at a faster pace than your 500s. The 1 minute rest will be plenty of time for you to be able to push the 100 meters then take a full 2 minutes rest before repeating everything.

Post your 500/300/100 times to comments.

D.
Cool Down
400-800 Meters of Easy Jogging
10 Minutes of Static Stretching and SMR on Feet
(roll the bottom of your feet with a lacrosse ball as part of your stretching)

Subscribe
Notify me of
guest
23 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Brandon Wanless
Brandon Wanless
August 28, 2016 4:35 pm

Session 2:
A. Deadlift @ 255-305-355-405-455#
B. Speed Deadlift @ 375#
C. Completed 5 rounds Rx of 24:00 AMRAP
D1. Barbell Rows at 135#
D2. Hip Extension with 25# sandbag
D3. Death March with 25# dumbbells

Brandon Wanless
Brandon Wanless
August 28, 2016 4:31 pm

Session 1:
Warmup completed
A. Yoke Carry at 135# (Used barbell)
B. Farmer’s Carry with 100# dumbbells
C. Reverse Sled Drags with 280# on the sled
D. Harnessed Sled Pulls with 280# on the sled
E. Sled Sprint with 140# on the sled
Finisher with 25# dumbbells
—Lateral Raises 11 & 12 reps
—OH Press 19 & 21 reps

Alexander Liljeqvist
Alexander Liljeqvist
August 28, 2016 11:55 am

Session 2:

A: 90/110/125/145/160 kg
B: 135 kg
C: 6 Rounds +5 Pullups RX : Did the pull-ups mostly around 5/5. The pushups and goblet squat UB. ( Body feelt beaten up from the week so went easier on this. Took out the rower and KB outside in the sun around 25 meters from the pullup bar and just walked between the exercises. But i nice workout)
D:done

Karla Nicole
Karla Nicole
August 28, 2016 8:16 am

Sunday work: Session Two A. Deadlift- I usually go off a theoretical 1RM. Since breaking my back in 2008 a 1RM has tended to put me out for a week….so I have been going off 325, 340 and now 350. The most I had ever pulled off the ground was 315 last week and I just did it for 2 this week. Form was better on the first one. *Set 1 – 50% x 8 reps 175 *Set 2 – 60% x 6 reps 210 *Set 3 – 70% x 4 reps 245 *Set 4 – 80% x 2 reps… Read more »

Taotao Liu
Taotao Liu
August 27, 2016 10:55 pm

Running Session (not on a track, but kept distances consistent each round)

500m: 2:05/2:12/2:21/2:24/2:22/2:20
300m: 1:16/1:21/1:19/1:16/1:18/1:15
100m: 0:20/0:21/0:21/0:20/0:19/0:19

Alan Hicks
Alan Hicks
August 27, 2016 6:41 pm

Strong man done.
Session 1:
A- deadlift PR 515#
C- RX 5 rounds plus 4 push-ups
D- done.

Michael P
Michael P
August 27, 2016 7:49 pm
Reply to  Alan Hicks

Strong brother!

Alan Hicks
Alan Hicks
August 27, 2016 9:33 pm
Reply to  Michael P

Thanks man!!

Andrew Malek-Zadeh
Andrew Malek-Zadeh
August 27, 2016 5:18 pm

Strong man session

AMRAP 24
5 rounds + 20 push-ups

Kevin Manabat
Kevin Manabat
August 27, 2016 3:27 pm

one big session.
a]deadlifts 225-275-315-365-410
b]345, these were not soo speedy…
c]4+14 squats. bleh.
d]155#-25#-55#kbs

10-15 mins later, strongman.
a]used 35#kbs
b]80#s
c]185×3
d]265×3
e]empty sled.

aidan
aidan
August 27, 2016 2:54 pm

Session 1:
A.
195×8
235×6
275×4
315×2
350×2
B.
Every 90sec. 6×3 295
C. 4 rds+ 250,10,20,5
Used 28kg was only weight left
D. Done with 155, 35, 20DB

Michael P
Michael P
August 27, 2016 2:51 pm

Got only 2 hours of sleep last night due to work so only did a little today.
Session 1)
A) deadlifts done. 265-315-365-420-470×2
Speed deads at 390
B) knee was a little sore so I did the wod “fortitude” instead. Alternating EMOM of 15 cal row 15 burpees. Finished it as rx!
C) mobility

Tino Marini
Tino Marini
August 27, 2016 5:07 pm
Reply to  Michael P

Look after that knee dude!

Michael P
Michael P
August 27, 2016 7:38 pm
Reply to  Tino Marini

Will do! I think I was just a little on my toes for the squats yesterday so it was a little sore! It’s my knee I didn’t have surgery on so no biggie 🙂

Michael P
Michael P
August 27, 2016 7:52 pm
Reply to  Tino Marini

So the hardest part of the deadlift for me is doing the first rep. The 2nd rep for even heavy weight is significantly easier than the first. I can almost guarantee that if I can do it once.’i can do it at least 2-3 times

Sean Ranney
Sean Ranney
August 27, 2016 1:39 pm

Session 2.
A.250/300/350/400/450 beltless
B. Done at 375#
C. 5 flat Rx. Legs were wrecked from yesterday.
D. Done

Christopher Camp
Christopher Camp
August 27, 2016 1:32 pm

Strongman: Did entire warm up. Roll outs with 20lbs vest. OH yoke carries: These sucked. I couldn’t have gone much further. Used a barbel of 135+chains. So somewhere between 175-185 for each 300ft segment. Farmers carry: 1x100lbs dumbbell in each hand. Reverse sled: 2×45, 1×25 plates on the sled for all 3. Forward drags: 3×45, 2×25 plates on the sled for all 3. Sprints: 1×45 plate on the sled for all. Lateral DB raises and holds were hard as hell. I used 10 lbs and man that made me feel like a weakling! Finished it all off with a 200ft… Read more »

Jake LaNasa
Jake LaNasa
August 27, 2016 10:54 am

Session two
A. 235/285/335/380/425 slowest double ever
B. Stayed at 335
C. 5+3 pullups
Mostly singles on pullups
10/5/5 on push-ups
15s on squats
Slowed down involuntarily with like 5 mins left
D. Done

Noble Tucker
Noble Tucker
August 27, 2016 9:04 am

Session 2 first
A. 225×8/275×6/295×4/315×2/335×2
*Nowhere near my actual percentages on DL today
B. 295#
C. 4+14 goblet squats RX
D. 155/135×2 on rows, 35# on hip ext, 25/35×2 on death march
Session 1
A. 185×2/ 245
B. 100# db’s 2 sets
C. 160#
D. 160#
E. Empty sled 3x
Finisher: 10#

Tino Marini
Tino Marini
August 27, 2016 11:18 am
Reply to  Noble Tucker

Feeling a little beat up?

Noble Tucker
Noble Tucker
August 27, 2016 11:48 am
Reply to  Tino Marini

Oh yeah! I’m still recovering from yesterday

Karla Nicole
Karla Nicole
August 27, 2016 7:33 am

Warm up 1) 10lbs 2) 10lbs 3) 45lb barbell +7.5 lbs on each side, 20lb weight vest. Did Some of Wednesday’s Strongman, wanted to try these movements as I have never done them A. Build to today’s 4-RM One-Arm Press- 4RM 35lbs, 3RM 40lbs Build to today’s 3-RM One-Arm Snatch-80lbs… starfished a bit. 75 was much cleaner Build to today’s 2-RM One-Arm Overhead Squat- 75, that was fun! Build to today’s 1-RM One-Arm Deadlift-155, about ripped my hook grip off so I stopped =0 Today’s strongman Two sets of: 300-Foot Overhead Yoke Carry- just the yoke…. not sure the weight… Read more »

Jake LaNasa
Jake LaNasa
August 27, 2016 6:21 am

Strongman
Warmups done
Yoke: empty (185) went 280-20/300 ub brutal distance
Farmer carry: 2 sets 145 in each hand deadlifting these cold sucked haha
Rsled drag: 310/2×265 so much time under tension
Forward sled pull: 220×3 pretty spent at this point
Sled sprint: 3 sets w/ empty sled
Finishers done

Scroll to Top