September 20, 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.
Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 reps @ 90-95% of 1-RM Dead-Stop Front Squat

C.
Five sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

D.
Every 4 minutes, for 20 minutes (5 sets) for times of:
400 Meter Run
*Ground to Overhead

*Set 1: 10 reps @ 65-70% of 1-RM C&J
*Set 2: 8 reps @ 70-75%
*Set 3: 6 reps @ 75-80%
*Set 4: 4 reps @ 80-85%
*Set 5: 2 reps @ 85-90%

E.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg.

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.

Assault Bike Conditioning Option
Against a 60-second clock…
15/10 Calorie Assault Bike
Max Dumbbell Box Step Overs (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of SIX sets.

Aerobic/Gymnastics Option

Every 7 minutes, for 28 minutes (4 sets) of:
1000 Meter Row
50-Foot Handstand Walk
10 Muscle-Ups
50-Foot Handstand Walk