August 3, 2016 – Invictus Athlete

Optional Morning Aerobic Session
If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.

If you are an athlete who lacks foundational strength, the optional morning aerobic sessions should be viewed as a secondary priority. If you are noticing that your strength numbers are not improving, cut these sessions from your training until you’ve achieved your baseline strength goals.

Running Session
A.
Warm Up
400 meter run @ 50% pace

Two 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 (each)

B.
Running Mechanics Drills
Two sets of:
Forward change of support x 10 each leg
Foot tapping x 20 reps
Forward change of support leaning into wall x 10 each leg

Run three sets of suicide sprints and increase your intensity with each set. Please make sure you are properly warm before doing the core part of this workout since it is high intensity sprinting.

C.
Three sets of:
Sprint 300 Meters
Rest 2 minutes
Sprint 200 Meters
Rest 2 minutes
Sprint 100 Meters
Rest 3 minutes

Total Distance = 1800 Meters

The goal of this workout is speed, so you will have enough rest between your intervals to recover well. Stick to the rest periods and give the intervals your full effort.

Record your 300M, 200M, 100M times and post to comments.

D.
Cool Down
Jog 400 Meters at cool down pace
10 Minutes of Static Stretching

-OR-

Rowing Session
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 for max meters of:
90 Seconds of Rowing
Rest 90 seconds
60 Seconds of Rowing
Rest 90 seconds
30 Seconds of Rowing
Rest 3-4 minutes

Please note meters achieved for each working set – e.g., Set 1 = 416/335/210, Set 2 = 405/305/199, etc….

Push each working set. We expect to see some drop off throughout the sets. Go hard and test your mental fortitude to repeat the effort at the same intensity and preceived rate of exertion.

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

Session One – Primary Gym Session
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch

B.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 65%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees Over the Barbell + 6 Deadlifts (275/185 lbs)
Minute 2 – 4 Toes to Bar + 3 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups
Minute 3 – 10 Kettlebell Thrusters (24/16 kg KBs)

D.
Three sets of:
Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 60 seconds
Piston Pushdowns x 40 reps
Rest 60 seconds

**NOTE ABOUT HAND PROTECTION – This program will incorporate a lot of gymnastics and barbell work. The result is that your hands will be sore and tender if you fail to protect them. Please invest in some good hand protection and learn to utilize it in training. Tearing your hands is not a badge of honor, it is a rookie mistake that leads to you having to avoid certain skills and movements that you likely need work on because you failed to take precautions. Many of our athletes like Natural Grips; they’re lightweight, easy to use and won’t interfere with movements in mixed-modality conditioning pieces. If you want to purchase some, the good folks at Natural Grips have given us a coupon code, so just type in INVICTUS in all caps for a 15% discount. Whether you choose Natural Grips or another brand, please find a good solution that works for you.

Session Two – 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…

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)