February 6, 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.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed

C.
For time:
60 Bar-Facing Burpees
50 Deadlifts (245/175 lbs)
40 Calorie Row
30 Strict Handstand Push-Ups

You have accumulated some deadlift volume over the last 6 weeks and now its time to test your muscle-endurance with a medium load deadlift incorporated into a chipper with a variety of other movements. Be sure to hit this one hard and test your capabilities.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm Dumbbell Row x 10 reps each @ 2111
Rest as needed

E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
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.

Aerobic/Gymnastics Option
Complete as many rounds possible in 20 Minutes of:
1000 Meter Bike Erg or 500 Meter Ski Erg/Row
50-Foot Handstand Walk or Handstand Walk Obstacle
2-4 Unbroken Strict Muscle-Ups
50-Foot Handstand Walk or Handstand Walk Obstacle
4-6 Unbroken Muscle-Ups

Assault Bike Conditioning Option
Ten sets for max calories of:
90 seconds of Assault Bike
Rest 60 seconds

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Terrence Limbert
Terrence Limbert
May 10, 2019 3:20 pm

Aerobic Gymnastics
3 + 500m. Had another minute on the clock but shoulders were pretty taxed so left it there

Primary
A. Already warmed up
B. 275-315-365-405-435-455 felt pretty good. Still a far way off my all time PR (525)
C. 12:31
Burpees in 5:00 (took them a bit slow to make sure I wasn’t going to jam my big toe which is real sore)
Deadlifts in 3:30, sets of 5 the whole way, pretty much on the :20
Row in 2:10/2:15, 1050-1250 cal/hr
HSPU in 1:30ish, 10-5-5-5-5
D. Done, used a 1” Band on GHR and 70lbs DB

Patrick Buckles
Patrick Buckles
May 10, 2019 3:11 pm

Pri Str:
A) Done
B) Worked to old PR injury of 400lbs. Felt good, maybe had 10-15lbs more in me but didn’t want to push to hard and reinjure myself.
C) Holy balls this was brutal. Finished burpees at 4:36, finshed DL at 10:10, finished row in 2:05, and finished HS at 20:56. I hit muscle failure on HS’s at 18. These were my weak point for sure. Took around 7 min to complete those.

Finish the rest later.

Adrien Allagui
Adrien Allagui
May 10, 2019 3:11 pm

– deadlift : 8x140k 6x165k 4x190k 2×212.5k 1x225k 1x240k
– condo : 13’53. As usually SHSPU under fatigue kicked me. Finished row around 10′.
– rowing with 32k KB and chinese plank done.

Andrew Malek-Zadeh
Andrew Malek-Zadeh
May 10, 2019 3:11 pm

S1
Aerobic/Gymnastic work done
4 rounds

S2
Deadlifts up to 485 lbs

Conditioning
12:20

HSPU took sooooo long.
10-5-3-3-3-3-3

Accessory

Mike
Mike
May 10, 2019 2:46 pm

A. Done
B. Worked up to 415 (95% of 1RM, new PR wasn’t happening today)
C. 16:21 RX
D. Done w/ 50lb DB
E. Done w/ 12kg KB for chinese planks

Caroline Essex
Caroline Essex
May 10, 2019 2:46 pm

Took it easy today. Did the core work from a few days ago and the assault bike conditioning.
16-18-17-17-16-15-15-15-16-17
165 total

Tino Marini
Tino Marini
May 10, 2019 3:11 pm
Reply to  Caroline Essex

I think taking yesterday as an easy day will help. Enjoy your rest day and I hope you feel better to hit a good session tomorrow!