May 4, 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 12 minutes:
Deadlift x 1 rep @ 80%

C.
For time:
1000 Meter Row
40 Hang Power Snatches (95/65 lbs)
30 Toes to Bar
20 Shoulder to Overhead (95/65 lbs)

When the running clock reaches 30:00…

D.
For time:
1000 Meter Row
40 Shoulder to Overhead (95/65 lbs)
30 Toes to Bar
20 Hang Power Snatches (95/65 lbs)

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:
Banded Lat Pull Down x 20 reps
Ring Row x 20 reps
Rest as needed
Single Arm Dumbbell Tricep Extension x 15 reps Right Arm
Single Arm Dumbbell Tricep Extension x 15 reps Left Arm
Single Arm Dumbbell Tricep Extension x 10 reps Right Arm
Single Arm Dumbbell Tricep Extension x 10 reps Left Arm
Rest as needed

B.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 90 seconds

Running Endurance Option
For time:
Run 4 Miles

Please run this hard and note your time!

Rowing Endurance Option

For time:
Row 10,000 Meters

This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k.