November 12, 2016 – Invictus Athlete

Primary Strength Session
A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat

B.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

Primary Conditioning Session
A.
Four sets for times of:
400 Meter Run
10 Thrusters (155/105 lbs)
15 Toes to Bar
400 Meter Run
Rest 4 minutes

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
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…

Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds

followed by…

Viking Sloth Press x 8-10 alternating reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes

B.
Two sets of:
Rest 3 minutes

C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes

D.
Two sets of:
100-Foot Sled Drags @ max speed
(choose a weight so that you slow down around 75-feet, but manage to finish)
Rest 2 minutes

Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Hercules Hold with Palms Facing Up

Followed by…

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

Rest 3 minutes, and then…

Two sets of:
200-Foot Prowler Sprint @ 100% effort
Rest 2 minutes

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 x 2 laps
(If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds x 4 sets)

C.
Three sets of:
1.5 Mile Run (6 laps on a track)
Rest 1 minute
200 Meter Sprint (1/2 lap on a track)
Rest 2 minutes

Beginner Option: 1000 meter run (2.5 laps on a track), rest 1 minute; 200 Meter Sprint, rest 2 minutes (3 sets)
Intermediate Option: Two sets

Objective: We want you to hold a fast pace for your 1.5-mile repeats, a bit slower than your mile time but faster than your 5k pace. If you run a mile in 6 minutes then see if you can hold between 6:30-7 minute paces for the 1.5 miles, take a short minute break and then sprint the 200 meters at a fast pace. The key is consistency; can you hold your pace on the 1.5-mile repeats? Your goal is to keep those within 15-30 seconds of each other. If your time drops significantly then you still need to work on pacing and not going out too fast.

D.
Cool Down
5 minute jog
10 minutes static stretching (Focus on Shoulders, Hips, T-Spine)