May 11, 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 2 minutes, for 8 minutes (4 sets) of:
Deadlift x 4 reps @ 70%

This should be fast on the concentric. Then lower the bar down to the ground, dead-stop and fast again.

C.
For time:
100 Heavy Rope Double-Unders or 150 Double-Unders
100 Pull-Ups
100 Wall Ball Shots (30/20 lbs)
100 Heavy Rope Double-Unders or 150 Double-Unders

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:
Incline Tate Press x 12 reps
Rest 60 seconds

B.
One set of:
100 Banded Tricep Extensions

C.
Four sets of:
90 second D-Ball or Sandbag Hold
25 GHD Hip Extensions @ 20X1
Rest 2 minutes

Running Endurance Option

25-Minute Tempo Run

Run each 400 meters at 85% of 1-Mile time trial pace – e.g.,
if your 1-mile was 6:00, run today’s session at 1:45/400m.

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace