November 16, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM C&J

B.
Twelve sets of:
Banded Conventional Deadlift x 1 rep @ 40% Bar Weight + 25% Band Tension
Rest 30 seconds

Bar Weight = 40% of 1-RM Deadlift
Band Tension = 25% of 1-RM Deadlift at Lockout (when the band is stretched)

Example: If your 1-RM = 500 lbs, then Bar Weight = 200 lbs, and Band Tension = 125 lbs

Be as explosive as possible during the concentric phase, then contract your glutes and abdominals as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest 90 seconds
Trap 3 Raises x 8 reps each arm @ 2111
Rest 90 seconds

Primary Conditioning Session
A.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 30 Double-Unders + 10 Thrusters (75/55 lbs)

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…

Two Sets of:
Single-Arm Dumbbell Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 3-RM
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 2-RM Single-Arm Barbell Sotts Press

Followed by…

Build to today’s 2-RM Single-Arm Barbell Overhead Strict Press

Followed by…

Build to today’s 2-RM Single-Arm Barbell Overhead Squat

B.
One set for max reps:
Sandbag Front Squats
(goal should be to use a bodyweight sandbag – and go all out – your upper back is likely to give up first on this max reps set)

C.
Two sets of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes

D.
Three 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

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…

One set of:
200 Meter Prowler Sprint

Running Endurance Option
A.
Warm-Up
Two 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, do four intervals of 45 seconds of jogging and 20 seconds of sprinting.

C.
Complete the following:
100 Meter Sprint, 100 Meter Jog
200 Meter Sprint, 200 Meter Jog
300 Meter Sprint, 300 Meter Jog
400 Meter Sprint, 400 Meter Jog
500 Meter Sprint, 500 Meter Jog
400 Meter Sprint, 400 Meter Jog
300 Meter Sprint, 300 Meter Jog
200 Meter Sprint, 200 Meter Jog
100 Meter Sprint, 100 Meter Jog

Beginner Option: 100-200-300-400-500 meters
Intermediate Option: 100-200-300-400-300-200-100 meters

Objective: The volume is low for this workout, but this does not mean it will be easy. We want you running these short intervals fast. The jog should be enough time to recover so take your time and allow yourself the chance to recover. If you don’t, your next interval will suffer. We’ve run all these distances in the past so you ought to know how much you can push. These are not all out efforts, but somewhere close to 85-90%. Post your times for each distance to comments.

D.
Cool Down
Jog 800 Meters
10 minutes of static stretching (Hamstrings, Hips, Low Back)

Rowing Endurance Option
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.
For max meters:
30 seconds of Rowing
Rest 30 seconds
45 seconds of Rowing
Rest 45 seconds
60 seconds of Rowing
Rest 60 seconds
75 seconds of Rowing
Rest 75 seconds
90 seconds of Rowing
Rest 90 seconds
75 seconds of Rowing
Rest 75 seconds
60 seconds of Rowing
Rest 60 seconds
45 seconds of Rowing
Rest 45 seconds
30 seconds of Rowing

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