September 12, 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.
Three sets of:
Pause Deadlift x 10 reps @ 57.5%
(pause 2-3 seconds at the knee and then continue to lockout)

C.
Three sets of:
Dumbbell Shoulder Press x 12 reps
Rest as needed

Followed by…

Two sets for max reps of:
Banded Shoulder Press x 60 seconds
Rest 60 seconds

D.
Two sets of:
Banded Tricep Extensions x 60 seconds
Rest 60 seconds

E.
Three sets of:
Back Squat x 10 reps @ 67.5%
Rest as needed

Primary Conditioning Session
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24″/20″)
20 Chest-to-Bar Pull-Ups
20/15 Calorie Assault Runner or 200 meter Run

*Go hard on these, if you apply yourself you will have over 4 minutes rest.

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:
Reverse Hyper x 20 reps
Rest 30 seconds
Banded March x 2-3 Minutes
Rest as needed

Running Endurance Option

Ten sets of:
Run 600 Meters @ 85-90% of 1-Mile PR Pace
Rest 90 seconds

Rowing Endurance Option
Twelve sets of:
Row 500 Meters
Rest 60 seconds

GOAL – Keep your pace for each set faster than your goal 5k pace.