November 19, 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 2 reps @ 85-88%

Primary Conditioning Session
A.
For time:
100/70 Calories of Assault Bike
100 Wall Ball Shots (30/20 lbs to 10′ Target)

Rest until the running clock reaches 20:00, and then…

B.
Complete rounds of 15, 12 and 9 reps for time of:
Bar Muscle-Ups
Box Jumps (30″/24″)

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 Yoke Carry (for max weight)
100-Foot Farmer’s Walk (for max weight)
100-Foot Sandbag Carry (for max weight)
Rest 3 minutes

There is no rest between the movements, only after you’ve finished the sandbag carry. Make the implements as heavy as you can handle…and just hang on for the final sandbag walk.

Rest until recovered, and then…

B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Sandbag Squats
100-Foot Sandbag Carry (Bear-Hug Hold)

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

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
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters

B.
Running Mechanics Drills
Two sets of:
Ball Of Foot Hopping Drills
Pulling With Forward Movement

Followed by…

Three sets of:
100 Meter Striders (increase speed each 20 meters until you reach approximately 85-90%)

C.
Four sets of:
Run 1600 Meters @ your goal 10k pace
Rest 2 minutes

Followed by…

For time:
Run 1600 Meters
(this should be an all-out effort)

Beginner Option: Two sets at goal pace for 10k followed by mile as fast as possible.
Intermediate Option: Three sets at goal pace for 10k followed by mile as fast as possible.

Objective: If you did the 10k at the beginning of this cycle then you know what your pace was. Ideally, you’ve created a goal to go faster when we re-test it. This is an opportunity for you to practice your goal pace. If you ran 7-minute miles for your 10k and you know you want to run 6:30 minute miles, then this is your opportunity to practice. There’s 2 minutes to recover between the sets, which should give you enough time to be able to maintain your pace. After your last mile repeat, take time to rest before doing the mile as fast as possible. Make sure you are fully recovered. Post your mile times to comments.

D.
Cool Down

Jog 400 meters @ 50-60%
15 minutes of static stretching (IT Band, Hips, Quads)