September 10, 2016 – Invictus Athlete

Session One – Strongman Training

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:
200-Foot Overhead Yoke Carry
Rest 2-3 minutes

B.
Two sets of:
100-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes

C.
Three sets of:
150-Foot Reverse Sled Drags
(work as heavy as possible, but no stopping during 150′)
Rest 60 seconds

Rest 3 minutes, and then…
D.
Three sets of:
150-Foot Sled Sprints
(light to moderate load, you should be able to keep the sled moving well)
Rest 60 seconds

Rest 3 minutes, and then…
E.
Three sets of:
150-Foot Harnessed Sled Pulls
(work as heavy as possible, but no stopping during 150′)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Rest 2 minutes, and then…
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up

Session Two
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

C.
Four rounds for time of:
Run 800 Meters
20 Toes to Bar
20 Overhead Walking Lunges (155/105 lbs)

D.
Three sets of:
Stiff Leg Deadlift x 5 reps
Rest 90 seconds
Supine Ring Row x 5 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 5 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 3 reps @ 3111
Rest 90 seconds

OPTIONAL Session Three – Running Session
A.
Warm Up
400 meter run @ 50% pace

Followed by…

Two sets of:
Forward Lunges x 10 meters
Reverse Lunges x 10 meters
Lateral Lunges x 10 meters
High Kicks x 10 reps per leg (leg straight)
One Leg Jumps x 10 reps per leg

B.
Running Mechanics Drills

Two sets of:
Forward Change of Support x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg

Followed by…

Run 3 sets of suicide sprints – increasing your intensity with each one.
Same distance for all of these: Run out 10 meters and back, 20 meters and back, 30 meters and back, 40 meters and back and finally 50 meters and back. Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

C.
Every 5 minutes, for 30 minutes (6 sets):
700 meters (1 lap + 300 meters)

Finish with 2 sets of:
200 meter sprint
Rest 2 minutes between sets

Objective: The 700 meters can be a tricky distance. You’ve ran 400s, 500s and 800s, and this is not a dstance you are used to running. You will have to adapt and focus on your pacing. The goal is to keep these at a faster pace than your mile time trial, about 5 seconds under it. If you run a 6 minute mile, then your 700s should be around 2:25, which gives you a good amount of rest. You will be pushed to keep your pace for all six sets and mentally the volume will challenge you. The 200 meter sprints at the end are to test your speed so run these hard. You will start your first 200 meter sprint at the 30 minute mark of the workout.

Post your 700/200 times to comments.

D.
Cool Down
800 meter jog (2 laps)
10 minutes of Foam Rolling
(Focus on hips, glutes, quads)