May 18, 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 10 Minutes (5 sets) of:
Deadlift x 4 reps @ 75%

This should be fast on the concentric. Then lower the bar down to the ground, allow it to come to a full rest at the bottom, then be fast again in the concentric.

C.
Three rounds for time of:
500 Meter Row
10 Power Snatches (155/105 lbs)
15 Box Jumps (24″/20″ – jump up, step down)
20 Pull-Ups

When the running clock hits 20:00, perform the following…

D.
For time:
25 Shoulder to Overhead (155/105 lbs)
50 Back Squats (155/105 lbs)
100 Kettlebell Swings (24/16 kg)
200 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.
Two sets of:
Single-Arm Ring Row x 12 reps each arm
Rest 60 seconds
Banded Lat Pull Downs x 20 reps
Rest 60 seconds

B.
One set of:
100 Tate Presses

Use between 2.5 and 7.5 lbs in each hand.

C.
Four sets of:
60 seconds of Bearhug D-Ball or Sandbag Hold (150/100 lbs)
60 seconds of GHD Sit-Ups
Rest 60 seconds

Running Endurance Option
60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

Rowing Endurance Option
Four sets of:
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes