October 5, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat

Build to today’s heavy.

Followed by…

B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 70-75%

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch + Overhead Squat
*Sets 1-3 = 80-85%
*Sets 4-6 = 90-95%

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 2 reps @ 70%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 1 rep @ 80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

Same weights as were used last week…I just want them to feel easier this week.

Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Rowing
20 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
20 Box Jump-Overs (24″/20″)
20 Alternating DB Snatches (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 5 reps each arm
(build to today’s 5-RM each arm)
Rest as needed
Dumbbell Z-Press x 5 reps
(build to today’s 5-RM)
Rest as needed

Strongman Conditioning Session
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

B.
Build to today’s 3-RM Sandbag Clean & Jerk

C.
Build to today’s Max Weight 200-Foot Overhead Yoke Carry

D.
Two sets of:
300-Foot Farmer’s Walk – turn every 75′
Rest 2-3 minutes

E.
Build to today’s Max Weight 100-Foot Sandbag Carry

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 90 seconds, and then…repeat for two more rounds.

Running Endurance Option
A.
Warm-Up
Two sets of:
Run 200 meters
Jog 200 meters

Followed by…

Two sets of each:
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 minute, on the minute, for 10 minutes:
20 seconds of Sprinting
(Rest 40 seconds)

Rest 2 minutes, and then…

Every two minutes, for 10 minutes (5 sets), complete:
40 seconds of Sprinting

Post the distances covered to comments.

Objective: The goal of this workout is speed. You will start with ten sets of 20 second sprints, with 40 seconds of rest. At the 12 minute mark, you will sprint for 40 seconds and rest for 80 seconds (1:20) – repeating this sequence for five sets. These should be at a sprint pace. Track the distance you cover in the 20 second intervals to see if you can be consistent remembering that there isn’t that much rest between these. For the 40 second sprints you will have a little bit more rest, but these should still be at a fast sprint pace (ideally you keep these within 10 meters each).

D.
Cool Down
800 meter easy jog
10 minutes of static stretching
(Focus on hamstrings, hips)