February 27, 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.
Take 15 minutes to build to today’s heavy…
Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
Five rounds for time of:
500 Meter Row
10 Hang Power Clean & Jerk (135/95 lbs)
15 Back Squats (135/95 lbs)

You’ll need to push the row on this piece and make sure you keep the barbell moving for the 10 Hang Power Clean & Jerk and 15 Back Squats. The barbell in relatively light, BUT you need to refrain from pausing for too long on the squats. Don’t hang around at the top position – as soon as you reach extension drop straight back down into the next rep. Stay focused and checked in on the rower and don’t let your pace drop.

D.
Three sets of:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes

E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

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
Five rounds for time of:
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs – Left Arm)
50-Foot Handstand Walk or Handstand Walk Obstacle
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs – Right Arm)
50-Foot Handstand Walk or Handstand Walk Obstacle
400 Meter Run or 500 Meter Row
3 Legless Rope Climbs (15′)

Assault Bike Conditioning Option
Six sets:
60 seconds of Assault Bike @ 70/80+ RPM
Rest 15 seconds
30 seconds of Prowler Sprint (medium load)
Rest 3 minutes

*Sled should be one continuous effort with no stops.