March 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.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

C.
Ten rounds for time of:
4 Bar Muscle-Ups
8 Strict Handstand Push-Ups
12 Alternating Dumbbell Snatches (70/50 lb DB)

The goal is to be moving at all times and transitioning smoothly between stations. Focus on your breathing and try to stay as relaxed as possible so as not to elevate your heart rate too high early on. The reps are low enough that you’ll be able to perform unbroken or big sets. It will start to hurt a little, but embrace it and force yourself to start the next movement before you feel like you’re ready.

D.
Three sets of:
Bench Press x 8 reps @ 93-95% of your 8-RM on March 12
Rest 2 minutes

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
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 2 minutes, for 32 Minutes (4 sets) of:
Station 1 = 400 Meter Run
Station 2 = 15 Burpee Box Jump-Overs (30″/24″)
Station 3 = 35-40/25-30 Calorie Assault Bike or Bike Erg
Station 4 = 50 Double Unders + 30 Kettlebell Swings (32/24 kg)

Assault Bike Conditioning Option
Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
55/35 lb Dumbbell Thrusters x Max Unbroken Reps
Rest 4 minutes

Please record seperate scores each set.
1. Calories in 60 seconds
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.