August 22, 2018 – Invictus Athlete

Primary Strength Session
Glute Activation Circuit
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.

A.
Five sets of:
Deadlift x 5 reps @ 70%
Rest as needed

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

C.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Tate Press x 12 reps
Rest as needed

D.
Five sets of:
Back Squat x 5 reps @ 70%
Rest as needed

Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets) of:
Minute 1: 200 Meter Run (Assault Runner if Possible)
Minute 2: 6 Burpee Box Overs (48″/36″)*
Minute 3: 7 Bar Muscle-Ups

*You may use your hands on Burpee Box Overs. Be safe, if its too risky to set up perform 10 Burpee Box Jump-Overs (24″/20″).

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

Three sets of:
Barbell Seated Good Mornings x 10 reps
Rest as needed
Front Rack Kettlebell Bulgarian Split Squats x 8 reps each leg
Rest as needed

Running Endurance Option
Eight sets of:
Run 600 Meters @ 85-90% of 1-Mile PR Pace
Rest 90 seconds

Rowing Endurance Option
Eight sets of:
Row 750 Meters @ 2k PR pace
Rest 90 seconds