September 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.
In 20 Minutes or less, build to today’s 1-RM Dead-Stop Front Squat

Compare results to August 16, 2019.

C.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

Build over the course of the 12 minutes to something relatively heavy for today – not your 1-RM.

D.
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Bar-Facing Burpees
30 Clean & Jerks (95/65 lbs)
30 Bar-Facing Burpees
30 Clean & Jerks (145/105 lbs)
20 Bar-Facing Burpees
30 Clean & Jerks (195/135 lbs)
10 Bar-Facing Burpees
As many Clean & Jerks as possible (245/165 lbs)

E.
Four sets of:
Hanging Med-Ball Hamstring Curls

x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds

F.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Ab Wheel Rollouts x 8-10 reps
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.

Assault Bike Conditioning Option
Against a 90-second running clock…
20/15 Calorie Assault Bike
Max Front-Racked Double Kettlebell Squats (32/24 kg)
Rest 90 seconds and repeat for a total of SIX sets.

Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
40 Double Kettlebell Shoulder to Overhead (16/12 kg)
20 GHD-Sit-Ups
100-Foot Handstand Walk

Compare results to August 23, 2019

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