March 13, 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 exactly 10 minutes to build to today’s heavy Push Press,
immediately followed by…

Exactly 8 minutes to build to today’s heavy Power Jerk,
immediately followed by…
Exactly 6 minutes to build to today’s heavy Split Jerk

C.
Every 3 minutes, for 18 minutes (6 sets) for times:
30 Wall Ball Shots (30/20 lbs)
15 Box Jump-Overs (30″/24″)
3-5 Strict Muscle-Ups

Push the wall balls and box jump-overs and test your strict muscle-ups under fatigue. If you struggle with strict muscle-ups, please adjust your reps and also know that the faster you get through the first two movements the longer you have to work through those muscle-ups.

D.
Build to today’s 8-RM Bench Press

Followed by…

Two sets of:
Bench Press x 8 reps @ 90% of today’s 8-RM

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
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1 = 20/15 Calorie Assault Bike
Station 2 = 7 Bar Muscle-Ups
Station 3 = 20/15 Calorie Ski Erg or Row
Station 4 = 12 Strict Defict Handstand Push-Ups (6”/4”)
Station 5 = Rest

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike