July 3, 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.
Five sets of:
Full + Quarter Front Squat

x 2 reps
Rest 2 minutes

Build over the course of the five sets.

C.
Against a 5-minute running clock…
400 Meter Run
25 Toes-to-Bar
10 Thrusters (155/105 lbs)
Max Rep Burpee Muscle-Ups
Rest 4 minutes and repeat for a total of FOUR sets.

D.
Three sets of:
40 Goblet Squats (24/16 kg)
Rest 60 seconds
40 Kettlebell Deadlifts (24/16 kg)
Rest 60 seconds

E.
Three sets of:
Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps

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.

Strict Gymnastics Accessory Option
A.
Five sets of:
10 Second Handstand Hold Against Wall + Max reps Strict Handstand Push Ups
Rest 2 Minutes

B.
Four sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed

Aerobic Capacity Accessory Option
For max calories:
20 Minutes of Assault Bike

Goal is told hold 3-5 RPM more than you did for 30 Minutes of Assault Bike performed June 13, 2019.