September 26, 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:
Pause Deadlift x 10 reps @ 62.5%
(pause for 2-3 seconds at mid-patella, then continue to pull to full hip extension)
Rest as needed

C.
Three sets of:
Single-Arm Shoulder Press x 6 reps
Rest as needed

Immediately followed by…

Three sets of:
Strict Stationary Dips x Max Reps
Rest as needed

D.
Four sets of:
Back Squat x 10 reps @ 72.5%
Rest as needed

Primary Conditioning Session

Every 6 minutes, for 36 minutes (6 sets):
20/15 Calorie Assault Bike
15 Thrusters (95/65 lbs)
20/15 Calorie Row
10 Snatches (95/65 lbs)
10 Bar-Facing Burpees

*Goal is to complete each set within 4 minutes.

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:
GHD Weighted Hip Extension x 12 reps
Rest as needed

B.
Three sets of:
Barbell Good Morning x 10 reps
Rest as needed
Banded March x 3 Minutes
Rest as needed

Running Endurance Option
Six sets of:
Run 1000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes

Rowing Endurance Option

Five sets of:
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 85% effort
Rest 2 minutes