March 6, 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.
Every 90 seconds, for 15 minutes (10 sets) of:
Pause Split Jerk x 1 rep @ 70-85%
(pause for 2-seconds in the bottom of your dip before jerking)

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ground to Overhead (175/115 lbs)
Bar Muscle-Up

Be disciplined on the barbell and make sure you keep your shins on the bar, always pushing forward to get the barbell back in your hands. Smarter sets early on the bar muscle-ups may save your grip, but the goal from 7 down may be to push unbroken sets. Remember, you’ll be over half way once you complete your set of 7 reps!

D.
Three sets of:
Bench Press x 10 reps @ 93-95% of February 19th’s 10-RM
Rest 2 minutes

E.
Four sets of:
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 minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups

Report results as follows:
Ski Erg, Row or BE – 12/14/11/14/12/13
MUs – 6/6/6/5/5/4
AB or AR – 12/14/11/14/13/15
SHSPU – 10/9/11/8/8/6

Assault Bike Conditioning Option
Four sets of:
30/20 Calorie Assault Bike
Immediately followed by. . .

60 seconds of Sandbag Squats (bear hug hold; light loading)
Rest 4 minutes

1. Time to complete 30/20 Calorie Assault Bike
2. Total Unbroken Sandbag Squats