September 13, 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 2 minutes, for 14 minutes (7 sets) of:
Dead-Stop Front Squat x 2 reps @ 85-90% of 1-RM Dead Stop Front Squat

C.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

D.
Against a 3-minute running clock…
25 Toes-to-Bar
50 Heavy Rope Double-Unders or 80 Double-Unders
Max Reps of Ground to Overhead
Rest 90 seconds and repeat for a total of FIVE sets.

*Set 1: 135/95 lbs
*Set 2: 165/115 lbs
*Set 3: 195/135 lbs
*Set 4: 225/155 lbs
*Set 5: 255/175 lbs

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips

, and you can get a 10% discount by entering the code “INVICTUS”.

E.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

F.
Three sets of:
Extended Plank Hold x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 60 seconds
Ab Wheel Rollouts x 8-10 reps
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.

Assault Bike Conditioning Option
Against a 2-minute running clock:
10 Double Kettlebell Deadlifts (32/24 kg)
15/10 Calorie Assault Bike
Max Dumbbell Box Step-Overs (50/35 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FIVE sets.

Aerobic/Gymnastics Option
Three rounds for time of:
500 Meter Row or 1000 meter Bike Erg
50-Foot Handstand Walk
20 Double Kettlebell Shoulder to Overhead
20 Toes to Bar
20 (10/10) Kettlebell Snatch (24/16 kg – 10 left/10 right)
50-Foot Handstand Walk