December 7, 2016 – Invictus Athlete

Primary Strength Session
A.
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
Assault Bike Time Trial
5 Minutes for Max Calories
Rest 5 minutes
4 Minutes for Max Calories
Rest 4 minutes
3 Minutes for Max Calories
Rest 3 minutes
2 Minutes for Max Calories
Rest 2 minutes
1 Minute for Max Calories

Primary Conditioning Session
For time:
50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing

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
Day One
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:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Barbell Z-Press – Build to a 5-RM
Rest as needed

Strongman Conditioning Session
Goal is to go a bit heavier than last week. Focus on engaging lats properly and maintaining good engagement through both concentric and eccentric phases.
A.
Build to today’s 3-RM Single-Arm Barbell Sotts Press

Followed by…

Build to today’s 3-RM Single-Arm Barbell Press

Followed by…

Build to today’s 3-RM Single-Arm Barbell Overhead Squat

B.
One set for max reps:
Sandbag Front Squats
(same weight as last week, but make sure you beat the number of reps)

C.
Two sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes

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

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

followed by…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 60 seconds, and then…

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

Running Endurance Option
A.
Warm-Up
Three sets of:
200 Meter Run
200 Meter Jog

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…

Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Complete two laps.

If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds. Complete four sets.

C.
Beginner:
In 15 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.

Intermediation:
In 20 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.

Advanced:
In 25 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.

Post the number of rounds completed and times to comments.

D.
Cool Down
10 Minute Jog
10 Minutes of Static Stretching (Focus on Hamstrings, Calves and Hips)