June 29, 2016 – Invictus Athlete

Session One
A.
Every minute, on the minute, for 12 minutes:
Box Squat x 2 reps @ 75% of 1-RM Box Squat

B.
Five rounds for time of:
7 Deadlifts (315/225 lbs)
7 Strict Hand Stand Push-Ups to 4″/2″ Deficit
7 Thrusters (135/95 lbs)
7 Muscle-Ups

C.
Three sets of:
Barbell Glute Bridges x 8 reps @ 2011
Rest as needed
Romanian Deadlift x 6-8 reps
(keep perfect positioning throughout)
Rest as needed

D.
One set of:
3 Minutes of Banded March

Session Two – Strongman Option
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 (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
Low-Bar Back Squats with a Pause x 3 reps @ 33X1
(perform these without shoes – feel your weight distribution and ensure engagement of your posterior chain)
Rest 2-3 minutes

B.
Two sets of:
100-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.

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes

D.
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)

Session Two – Running Option
A.
Make sure you take a good 15-20 Minutes to warm up.

This could include an 800M jog and 5-10 Minutes on Dynamic Range of Motion Exercises.

Include 3-4 Striders – this is where you pick up your speed over the course of 100M that by the last 20M you ought to be going at about 85-90% speed.

B.
Complete 8 sets of the following running intervals:
45 seconds on
3:15 minutes off

The 45s of work should be about 95% effort – if you go all out, you may not recover fully. Report the distance covered – ideally it doesn’t change more than 10 meters.

If you don’t have a watch that keeps distance please do this on a track so we can have accurate distances for your work intervals. During the 3:15 off, you can walk or stand in place and stretch a little bit, no jogging though – I want you to be fully recovered before the next running interval.

Record distance covered per interval and total distance as well. Post distances to comments.