June 12, 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.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

C.
Every 10 minutes, for 30 minutes (3 sets):
10 Muscle-Ups
20 Deadlifts (225/155 lbs)
30 Pull-Ups
400 Meter Run

D.
Three sets of:
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 15 seconds
20 Unbroken Goblet Squats (HEAVY)
Rest 2 minutes

E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
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.

Strength Accessory Option
Four sets of:
Suitcase Deadlift x 10 reps @ 2011 each side
Rest as needed
Supine GHD Plank x 30 seconds
Rest as needed

Strict Gymnastics Accessory Option

For time:
30 Strict Handstand Push Ups

Aerobic Capacity Accessory Option
“AB-30”
For max calories:
30 Minutes of Assault Bike

This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 30 minutes.