April 3, 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.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

C.
“Nuno”

Three rounds for time of:
400 Meter Run
9 Front Squats (275/185 lbs)
(barbell must start from the floor – no rack permitted)

D.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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 2 minutes, for 32 minutes (4 sets):
Station 1 – 500/400 Meters of Rowing
Station 2 – 12-15 Muscle-Ups
Station 3 – 35/25 Calorie Assault Bike
Station 4 – 30 Wall Ball Shots (30/20 lbs)

Assault Bike Conditioning Option

Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.