June 1, 2019 – Invictus Athlete

Primary Training 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.
Build up to 75-80% of 1-RM Deadlift

*Like these past few weeks, lift with speed and then when you get to this percentage you will move on the next exercise.

C.
Three sets of:
Single-Leg Deadlift x 12 reps each leg
Rest as needed

D.
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (30/20 lbs)
50 Power Cleans (95/65 lbs)
50 Heavy Rope Double-Unders
50 Chest-to-Bar 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.

Strength Accessory Option
A.
Three sets:
60 second Wall-Sit
30 seconds of Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
Rest 90 seconds

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

Running Endurance Option

20 Minute Run – pace by feel

Rowing Endurance Option
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace