February 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.
Take 15 minutes to build to a 10-RM Bench Press

Followed by…

Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Rest 2 minutes

C.
Three rounds for time of:
21 Dumbbell Thrusters (50/35 lb DBs)
15 Dumbbell Box Step-Overs (24″/20″)
9 Devils Press

Stay diciplined on the box step overs and devils press. This is where you could lose the most time. Your goal should be to keep moving on this piece. It is a grind and it will hurt but the load isn’t heavy enough where you need to stop 🙂

D.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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
Four rounds for time of:
30/20 Calories of Ski Erg or Row
4 Rope Climbs
50-Foot Handstand Walk or Handstand Walk Obstacle

Immediately followed by…

200-Foot Dumbbell Overhead Walking Lunges (55/35 lbs – Regionals Standard)

Assault Bike Conditioning Option

Against a 90-second running clock…
30 Air Squats
15/10 Calorie Assault Bike
Max Rep Burpees in remaining time

Rest 2 minutes and repeat for a total of SIX sets.