October 19, 2016 – Invictus Athlete

Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B.
Build to 90% or so of your 1-RM Back Squat, and then…

One set for max reps:
Back Squat x Max Reps @ 85% of your 1-RM

C.
“Quick Descent”
For time:
50 Wall Ball Shots (20/14 lbs)
10 Ground to Overhead (155/105 lbs)
40 Wall Ball Shots
8 Ground to Overhead
30 Wall Ball Shots
6 Ground to Overhead
20 Wall Ball Shots
4 Ground to Overhead
10 Wall Ball Shots
2 Ground to Overhead

Session Two
A.
Take 15-20 minutes to build to a 1-RM Strict Supinated-Grip Chest-to-Bar Pull-Up

B.
Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+
Rest 2 minutes between sets.

C.
Three sets of:
Glute-Ham Raises x Max Reps @ 2111
(set is over once you break tempo)
Rest as needed
60 seconds of Weighted Hip Thrust x Max Reps (185/125 lbs)
Rest as needed

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:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 1-RM Sandbag Clean

B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

Go as heavy as possible with these! Goal is to exceed last week’s weight.

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

Running Endurance Option
A.
Warm-Up
Run for 5 minutes @ 50%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Swings x 10 reps each direction
Parallel Swings x 10 reps each leg

B.
Running Mechanics Drills

Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill x 20 meters
Change of Position (Support) Drill with back against the wall 

Followed by…

200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover

C.
Eight sets of:
2 Minutes of Sprinting
2 Minutes of Walking

Beginner option: Four sets
Intermediate option: Six sets

Objective: We’ve done a workout similar to this awhile back, but instead of walking rest, you jogged. With the walk rest period, it should give you enough time to just about fully recover so you can go hard on the sprint intervals. Cover as much distance as possible during the 2 minutes. Post distance covered to comments.

D.
Cool Down
5 minute jog
10 minutes static stretching
(Focus on Hamstrings, Calves and Achilles)