March 30, 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.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%

C.
Every 90 seconds, for 15 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 90-95%

D.
Four rounds for time of:
400 Meter Run or 25/18 Calorie Assault Bike
30 Toes-to-Bar
20 Deadlifts (225/155 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit

E.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed

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.

Running Endurance Option

For efficiency, mechanics and rhythmic breathing:
Run 5k

Time doesn’t matter, let feel, focus and rhythm dictate your pace

Rowing Endurance Option
Row 5000 Meters

Pacing by feel. If you feel good, pull hard; if you feel lethargic, pull light.