October 15, 2016 – Invictus Athlete

Primary Conditioning Session
A.
MALES
For time:
15 Muscle-Ups
9 Deadlifts (375 lbs)
12 Muscle-Ups
12 Deadlifts (325 lbs)
9 Muscle-Ups
15 Deadlifts (275 lbs)

FEMALES
12 Muscle-Ups
6 Deadlifts (255 lbs)
9 Muscle-Ups
9 Deadlifts (235 lbs)
6 Muscle-Ups
12 Deadlifts (215 lbs)

Rest until fully recovered, and then…

B.
For time:
75/50 Calories of Assault Bike

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:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed
Landmine Rows x 5-6 reps each arm
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry – for max load
Rest 2-3 minutes

B.
Two sets of:
100-Foot Farmer’s Carry – for max load
(turn at the 50-foot mark)
Rest 2-3 minutes

C.
Three sets of:
150-Foot Reverse Sled Drags – for max load
Rest 60 seconds

Rest 3 minutes, and then…

Three sets of:
100-Foot Harnessed Sled Pulls – for max load
Rest 2 minutes

D.
Every minute, on the minute, for 6 minutes:
150-Foot Sled Sprint

This should be extremely challenging to finish. Load the weight to allow you to finish at least the first three minutes…then try to hang on as best as possible for the final three minutes.

Finisher
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Rear Delt Raises

Rest 2 minutes, and then…

Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises (thumbs facing up)
30 seconds of Hercules Hold with Palms Facing Up

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 straight away, jog the curve, sprint the straight away. Do two laps this way.

If you don’t have a track available then jog for 45 seconds, sprint for 20 seconds for four sets.

C.
Two sets of:
800 meter run
Rest 90 seconds
1200 meter run
Rest 5 minutes

Beginner option: One set
Intermediate option

: Two sets of 600 meter run, rest 90 seconds; 1000 meter run, rest 5 minutes

Objective: This is the same distances as two weeks ago, but in reverse order. The 800 meters should be at a fast pace, below your mile time trial. You will have a short 90 second rest before running the 1200 meters, which should be 5 seconds under your mile pace. If you run a 6 minute mile, than your pace per lap would be 1:30 and your 1200 should be somewhere between 4:25-4:30. You will need to be aggressive on your 1200s, and you should know what they feel like from having done them recently.

Post your 800/1200 meter times to comments

D.
Cool Down
800 meter jog
10 minutes of static stretching
(Focus on Calves, Achilles, take a lacrosse ball to the bottoms of your feet)