October 8, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 100% x 1 rep
Rest as needed

B.
Two sets of:
Deadlift x 3 reps @ 60%
Rest as needed

Primary Conditioning Session
Three rounds for time of:
Run 800 Meters
25 Hang Power Snatches (95/65 lbs)
50 Wall Ball Shots (20/14 lbs to 10′ Target)

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

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

B.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

Rest 60 seconds, and when the running clock reaches 7:00 perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry (Bear Hug)
5 Sandbag Squats

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
30 seconds of Hercules Hold with Thumbs Facing Up

Running Endurance Option
A.
Warm-Up
2 laps around the track – if you don’t have a track available than an easy jog for 5 minutes.

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

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…

100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint @ 90%

Rest about 3-4 minutes before starting main portion of the workout.

C.
Four sets of:
Run 3 minutes
Jog x 30 seconds
Run 2 minutes
Jog x 30 seconds
Run 1 minute
Jog x 30 seconds
Sprint x 30 seconds
Rest x 3 minutes

Post total distance covered to the comments.

Objective: You will have two different paces for this workout. The first pace is for your 3/2/1 minute intervals – and the goal is to keep these at a faster pace than your 800 meter time. If you run a 6 minute mile, then your 800 would be 3 minutes. I want your pace to be a little faster than that, about 10-15 seconds. If you don’t have a watch that tells you what pace you are runnning at than I strongly encourage you to invest in one. Having a watch that tells you your pace will help a lot with learning how to pace. The last portion of this workout, the 30 second sprint, needs to be an all out effort since you have a good 3 minutes of rest before starting the next set.

D.
Cool Down
400 meter jog
10 minutes of static stretching and SMR on feet
(roll the bottom of your feet with a lacrosse ball as part of your stretching)
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WODapalooza Notes – If you’re performing the WZA workouts, we suggest performing workout 6 on Saturday. Workout 6 should be viewed as a sprint through each of the first 4 barbells, don’t look at it as a 15 minute AMRAP, but rather it should be taken as 6 seperate workouts using your loading of the barbell as your rest period. Stay low on the burpees and put your hands straight on the bar and barbell. When you get to the final two barbells be smart with your work/rest periods. Keep your shins on the bar and force yourself to put your hands on it before you want to. Have fun and finish strong!