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