November 30, 2016 – Invictus Athlete

Primary Strength Session
A.
Take 20 minutes to build to today’s 1-RM Paused Clean from Mid-Patella
(pause for 3 seconds with the barbell at mid-patella, then clean)

B.
Ten sets of:
Banded Conventional Deadlift x 1 rep @ 45% Bar Weight + 25% Band Tension
Rest 30 seconds

This needs to be as explosive as possible during the concentric phase, and then squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Primary Conditioning Session
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Burpee Box Jump-Overs + 20 Double-Unders
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 5 Burpee Box Jump-Overs + 5 Ground to Overhead (155/105 lbs)

Use a 24″/20″ box for all burpee box jump-overs.

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
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
Dumbbell Z-Press – Build to a 5-RM
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 5-RM Single-Arm Barbell Sotts Press

Followed by…

Build to today’s 5-RM Single-Arm Barbell Press

Followed by…

Build to today’s 5-RM Single-Arm Barbell Overhead Squat

B.
One set for max reps:
Sandbag Front Squats
(this week’s goal is to add 10-20 lbs to the sandbag you used last week – your upper back is likely to give up first on this max reps set)

C.
Two sets for max load of:
150-Foot Farmer’s Walk
(turn around every 50-feet)

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

E.
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

F.
Two sets for max load of:
100-Foot Harnessed Sled Pulls
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:
Samson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg

Followed by…
50 meter sprint @ 50% effort
Rest 30 seconds
100 meter sprint @ 60% effort
Rest 30 seconds
50 meter sprint @ 70% effort
Rest 30 seconds
100 meter sprint @ 80% effort

C.
Every 4 minutes, complete:
400 Meter Sprint

Beginner: Two sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 4 x 400 meters.
Intermediate: Three sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 5x 400 meters.
Advanced: Four sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 6 x 400 meters.

Post your 400 meter times to comments.

D.
Cool Down
Jog x 10 minutes
Static Stretching x 10 minutes
(Focus on Hamstrings, Quads and Hips)

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.
Every 4 minutes, for 16-24 minutes:
Row 500 Meters

Beginner: Two sets at 80% of your 2k PR pace, then a 500 meter all out effort, followed by one last 500 meter at 80% for a total of 4 x 500 meters.

Intermediate: Three sets at 80% of your 2k PR pace, then a 500 meter all out effort, followed by one last 500 meter at 80% for a total of 5x 400 meters.

Advanced: Four sets at at 80% of your 2k PR pace, then a 500 meter all out effort, followed by one last 500 meter at 80% for a total of 6 x 400 meters.

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