January 30, 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 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed

C.
Every 3 minutes for 18 minutes (6 sets):
20/15 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
10 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
GHD Sit-Ups x 15-20 reps
Rest as needed

E.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle, and hopefully heavier than January 16.

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
A.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Bike Erg or Row
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle

Rest 5 minutes, and then. . .

B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Bike Erg or Row
2 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle

Assault Bike Conditioning Option
Every 5 minutes, for 40 minutes (8 sets):
50/35 Calories of Assault Bike