October 17, 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 minutes, for 10 minutes (5 sets):
Bench Press x 2 reps @ 80-85% of 1-RM

D.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

Primary Conditioning Session
A.
Complete as many rounds and calories as possible in 10 minutes of:
15/10 Calorie Assault Bike
20/15 Calorie Row

*Goal is 5+ Rounds, can you hold each movement on the minute?

When the running clock reaches 15:00…

B.
Four rounds for time of:
10 Kettlebell Front Squats (32/24 kg Kettlebells in each hand)
100-Foot Farmer’s Carry

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:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed

Running Endurance Option
Three sets of:
Run 2000 Meters @ 5k PR Pace
Rest 90 seconds

Rowing Endurance Option
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds