August 29, 2018 – Invictus Athlete

Primary Strength Session
Mobility and Activation
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.

A.
Five sets of:
Deadlift x 5 reps @ 72.5%
Rest as needed

B.
Three sets of:
Single Arm Dumbbell Press x 8 reps @ 2111 each arm
Rest as needed

C.
Three sets of:
Barbell French Press x 10 reps
Rest as needed

D.
Five sets of:
Back Squat x 5 reps @ 72.5%
Rest as needed

Primary Conditioning Session

Every minute, on the minute, for 21 minutes:
Minute 1: 10 Dumbbell Burpee Deadlifts (50/35 lbs)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 20/15 Calorie Row

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:
Dimmel Deadlift x 8-10 reps
Rest as needed

B.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest as needed

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

Rowing Endurance Option
Six sets of:
Row 250 Meters @ 80% effort
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Rest 90 seconds