September 17, 2016 – Invictus Athlete

Primary Strength Training Session
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 75%

C.
Two 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

Primary Conditioning Training Session
A.
Five rounds for time of:
4 Rope Climbs (15′)
16 GHD Sit-Ups
16 Front-Racked Walking Lunges (185/125 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:
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.
Four sets of:
100-Foot Farmer’s Walk
(turn at every 50-foot mark)
immediately followed by…
100-Foot Sandbag Carry (bear-hug hold)
Rest 3-4 minutes

Goal is to perform both for max load.

B.
Four sets of:
150-Foot Harnessed Sled Pulls
(work as heavy as possible, but no stopping during 150′)
immediately followed by…
150-Foot Yoke Carry
Rest 3-4 minutes

Goal is to perform both for max load.

C.
Two rounds, without rest, of:
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

D.
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 3 minutes, and then…

E.
Three sets of:
50-Meter Prowler Sprints
Rest 60 seconds

Running Endurance Option
A.
Warm-Up
3 minutes of Running @ 50-60%

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 Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill

Carioca Drill x 20 meters

Followed by…

30 seconds of Running @ 60-70%
30 seconds of Jogging
30 seconds of Running @ 70-80%
30 seconds of Jogging
30 seconds of Running @ 80-90%
30 seconds of Jogging

C.
Four sets of:
1600 Meters (1 Mile) @ 80%
Rest 2 minutes

We had mile repeats the week of 8/8-8/14, these are going to be at a slightly lower pace since you won’t have as much rest between the intervals. If you run a 6 minute mile, then shoot for a 7 minute mile pace on these and see if you can maintain this for all four intervals. Resist the temptation to go out fast on the first one. The goal here is to work on pacing, being consistent and keeping them all within 10-15 seconds.

D.
Cool Down
400 meter jog
10 Minutes of Static Stretching
(Focus on soles of your feet with a lacrosse ball, hips and quads with foam roller)