March 26, 2019 – Invictus Athlete

PROGRAM NOTE – This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open and a tough 12-week cycle. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into next week’s testing and the official start of the next cycle, which begins April 8.

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.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Jerk

C.
Every 10 minutes, for 30 minutes (3 sets):
60/40 Calorie Assault Bike
50-Foot Handstand Walk
4/3 Legless Rope Climbs
50-Foot Handstand Walk
60-90 Seconds of L-Sit
(accumulated)

D.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

Primary Conditioning Session

For time:
40 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
30 Devil’s Press (50/35 lb DBs)
20 Burpee Box Jump-Overs (24″/20″)

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:
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 15 seconds
20 Unbroken Goblet Squats (40/32 kg)
Rest 2 minutes

B.
Three sets of:
60 seconds of Hollow Hold
60 seconds of Ab-Wheel Roll-outs
Rest 90 seconds

Mixed-Modal Conditioning Option
Complete rounds of 50, 40, 30, 20 and 10 reps/cals at 75-80% effort:
Calories of Rowing
Burpees Over the Erg
Wall Ball Shots (20/14 lbs)