January 16, 2019 – Invictus Athlete

Primary Training 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.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

C.
Every minute, on the minute, for 18 minutes:
Minute 1: 15 Deadlifts (225/155 lbs)
Minute 2: (Muscle-Up + 4/2 Strict Ring Dips) x 3-6 reps
Minute 3: 15/10 Calories of Assault Bike

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3111
Rest as needed

E.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

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.

Aerobic/Gymnastics Option
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1: 20/15 Calorie Row or Ski-Erg
Minute 2: 13-15 Chest-to-Bar Pull-Ups
Minute 3: 10-12 Burpee Box Jump-Overs (24″/20″)
Minute 4: 10-12 Defict Kipping Handstand Push Ups (6”/4”)*
Minute 5: Rest

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Assault Bike Conditioning Option

Every 8 minutes, for 40 minutes (5 sets) for times:
80/60 Calories of Assault Bike