January 23, 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 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

C.
Every minute, on the minute, for 21 minutes:
Minute 1: 10 Deadlifts (315/215 lbs)
Minute 2: 15 Burpees
Minute 3: 10-12 Kipping Handsand Push-Ups to 4″/2″ Deficit

*If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
Prone GHD Hold x 30 seconds + 30 seconds Hip Extension
Rest as needed

E.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
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
Every two minutes, for 32 Minutes (4 sets) of:
Station 1 = 400 Meter Run
Station 2 = 8-10 Bar Muscle Ups + 50-60 Double Unders
Station 3 = 35-40/25-30 Calorie Assault Bike or Bike Erg
Station 4 = 20-25 GHD Sit-Ups

Assault Bike Conditioning Option
Eight sets for max calories of:
2 minutes of Assault Bike
Rest 90 seconds