September 5, 2018 – Invictus Athlete

Primary Strength Session

A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Three sets of:
Deadlift x 10 reps @ 55%
Rest as needed

C.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Bench Press x 8 reps

Immediately followed by…

Three sets of:
Barbell French Press x 10 reps
Rest as needed

D.
Three sets of:
Back Squat x 10 reps @ 65%
Rest as needed

Primary Conditioning Session
A.
Every minute, on the minute, for 16 minutes:
Odd minutes: 15/10 Calorie Row
Even Minutes: 12/8 Calorie Assault Bike

When the running clock reaches 20:00…

B.
Every minute, on the minute, for 6 minutes:
10 Wall Ball Shots (20/14 lbs)
10 Burpees

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.

Strength Accessory Option
A.
Three sets of:
Dimmel Deadlift x 8-10 reps
Rest as needed

B.
Three sets of:
Banded Hamstring Curl x 30 reps
Rest 60 seconds

Running Endurance Option
Five sets of:
Run 1000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes

Rowing Endurance Option

Five sets of:
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Rest 2 minutes