May 25, 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 6 reps @ 75%

This should be fast on the concentric. Then lower the bar down to the ground, dead-stop and fast again. Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups
10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)

Rest 5 minutes, and then…

C.
Complete as many rounds and reps as possible in 20 minutes of:
20 Toes-to-Bar
40 Calories of Rowing
80 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.
Every 4 minutes, for 12 minutes (3 sets):
20 Front-Racked Kettlebell Reverse Lunges (24/16 kg)
60 second Wall Sit (with Front-Racked KBs if possible)

B.
Three sets of:
Chinese Kettlebell Row x 10 reps @1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed

Running Endurance Option
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
For time:
Row 7500 Meters

Compare results to April 20, 2019.