October 10, 2018 – Invictus Athlete

Primary Strength 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.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

C.
Every 2:30, for 15 minutes (6 sets):
Bench Press x 3 reps

*Sets 1-2 = @ 75% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 85% of 1-RM

D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

Primary Conditioning Session
A.
Every minute, on the minute, for 16 minutes:
Odd minutes: 15-18/13-15 Calorie Row
Even Minutes: 13-15/8-10 Calorie Assault Bike

When the running clock reaches 20:00…

B.
Every minute, on the minute, for 6 minutes:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

*Compare to September 5, 2018 when you performed 15/12 Calorie Row, 12/8 Calorie Assault Bike and 10 Wall Ball Shots and 10 Burpees.

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
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed

Running Endurance Option
Five sets of:
600 Meters @ 90% of your 1600m PR Pace
Walk 200 Meters

Rowing Endurance Option

Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds