September 19, 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 @ 60%
(pause 2-3 seconds at the mid-patella and then continue to full hip extension)
Rest as needed

C.
Three sets of:
Dumbbell Bench Press x 10 reps
Rest as needed

Followed by…

Three sets of:
Incline Dumbbell Tate Press x 12 reps
Rest as needed

Followed by…

One set of:
50 Banded Tricep Extensions

D.
Three sets of:
Back Squat x 10 reps @ 70%
Rest as needed

Primary Conditioning Session

Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Dumbbell Front Squats (50/35 lbs)
10 Dumbbell Burpee Deadlifts (50/35 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.
Four sets of:
Single Leg Deadlift x 8 reps Each leg
Rest as needed

B.
Three sets of:
Reverse Hyper x 15-20 reps
Rest as needed
Kettlebell Front Rack Lunge x 10 reps each leg
Rest as needed

Running Endurance Option
Eight sets of:
Run 800 Meters @ 85% of 1-Mile PR Pace
Rest 2 minutes

Rowing Endurance Option

Six sets of:
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Rest 90 seconds