September 24, 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
*Set 6 – 95% x 2 reps
Rest as needed

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

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 Session
A.
Five rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Pull-Ups

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 Yoke Carry (50′ out, 50′ back)
immediately followed by…
100-Foot Farmer’s Walk
(turn at the 50-foot mark)
immediately followed by…
100-Foot Sandbag Carry (bear-hug hold; 50′ out, 50′ back)
Rest 5 minutes

B.
Two rounds, without rest, of:
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of Dumbbell Rear Delt Raises

Rest 2 minutes, and then…

C.
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up

Running Endurance Option
A.
Warm-Up
Run 800 meters @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanic Drills
Two sets of:
Ball of foot hopping drills

Pulling with forward movement

Followed by…

Sprint 50 meters @ 60%
Rest as needed
Sprint 50 meters @ 70%
Rest as needed
Sprint 50 meters @ 80%
Rest as neeed
Sprint 50 meters @ 90%

C.
Ten sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)

Objective: Keep these at a fast pace but don’t stress too much about your times. Shoot to keep your 400 meter runs within 5 seconds of each other, but don’t worry about it being super fast this week. We will get back to giving you specific pace zones next week. The rest between your intervals is an easy 200 meter jog before starting your next interval.

D.
Cool Down
5 minute of Easy Jogging
10 minutes of static stretching
(Focus on hips, calves and quads)