May 1, 2019 – Masters Program

This week is our Masters Qualifiers training week! You’ll notice that the volume for Monday-Thursday is lighter as we want your body to feel fresh for the Qualifiers. Ideally, you’ll be chomping at the bit to attack the events come Friday. Strategy notes, as well as a suggested sequence of events list, will be posted late Thursday night. You’ll notice this week that the mobility section has some longer videos that we’d like you to watch and incorporate into your day since the training volume will be a little less. Everyone will follow the same training sessions this week, enjoy! If you have any specific questions then please email nichole@invictusathlete.com

Spend 15-20 minutes to watch this video on Controlled Articular Rotation and incorporate the whole body CARs Routine

A.
Three sets of:
Split Stance Romanian Deadlifts x 8-10 reps
Rest 60 seconds
Single Arm DB Press x 8-10 reps per side @ 3111
Rest 60 seconds

B.
35-54:

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Every 10 minutes, for 30 minutes, complete:
Legless Rope Climb x 1 ascent
Rope Climb x 1 ascent
Handstand Walk x 50′
Wall Ball Shots x 20 reps (30 lbs to 10′ target; 20 lbs to 9′ target)
Row 30 calories

55+:
Every 10 minutes, for 30 minutes, complete:
Legless Rope Climb x 1 ascent OR Rope Climb x 2 ascents
Handstand Walk x 25′
Wall Ball Shots x 20 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Row 30 calories

Depending on how you feel, you can increase or decrease the distance for the handstand walk. If you don’t have handstand walks then please watch this video and find a challenging yet doable drill.

C.
Spend 10 minutes rotating through the following:
Couch Stretch x 60 seconds per side
Ab-Wheel Roll-Outs x 15 reps
Pec Stretch x 60 seconds per side
Hollow Rocks x 20 reps”

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Michael Rider - 47/5’8”/162
Michael Rider - 47/5’8”/162
May 10, 2019 2:58 pm

A. Done
B. 3:53, 4:02, 4:01
C. Done

Tom Ring (50-54)
Tom Ring (50-54)
May 10, 2019 2:58 pm

A. 95 for deadlifts
40 for single arm press
B. 6:32/4/57/4:55 hs walks got better after first Rd only did 25′
Rope climbs felt great!
C. Done switched out FLR’s after first Rd for ab rollouts

Marc Mascaro - 60/5'9"/160
Marc Mascaro - 60/5'9"/160
May 10, 2019 2:57 pm

Watched the CARs video, then spent about 20-25 minutes mobilizing.

A. 85 for the split stance RDL; 25 for the shoulder presses.
B. 4:44, 4:44, 5:00
Two rope ascents, 20 “steps” handstand march against wall.
C. Done

Brigham Abbott
Brigham Abbott
May 10, 2019 2:57 pm

A. Done. 95,115,135. 35,40,45.
B. No legless, 2x rope climbs, HSWx100′. 5:14, 5:56, 6:31.
C. Done. 2x thru.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 2:57 pm
Reply to  Brigham Abbott

Nice work Brigham!

Jeremy Williamson (37/6'/175#)
Jeremy Williamson (37/6'/175#)
May 10, 2019 2:57 pm

CARs) done (10 min routine in video)
A) done (SSRDL: 10@115#,135,155 – SADBP: 8@40# across)
B) done RX (4:41, 4:31, 4:36)
C) done (1.5 rds)
I’ll try CARs flow again soon, I see a lot of benefits to having this in my arsenal.
50′ HS walks were UB, probably should have done 2×50′. Felt like being a slacker this AM 🙂

Barry Emerson
Barry Emerson
May 10, 2019 2:57 pm

A. 16 Kg/25 lb.
B. 7:03, 7:56, 6:44
– did the rope climb legless
– did the HS walk as 5′ segments; took a little longer on the 2nd round
C. skipped

Kristin Johnson (45-49)
Kristin Johnson (45-49)
May 10, 2019 2:57 pm

Did yesterday’s programming.
A. 3:51/3:45, tried it with muscle-up just to see but didn’t get any.
B. Power clean and jerk, 55/65/70/75/75
C. EMOM. Cleans at 85#, 6 ctb pull-ups per round
D. Completed.

Nicole Abbott
Nicole Abbott
May 10, 2019 2:57 pm

A. Skipped
Modified B:
Every 8 mins x3, about 70% effort
1 rope climb
5 yards HS walk
15 wallballs 14# to 9’
30 cal row
Each rd about 3:30-3:45
C. Skipped

Dean Plummer (49/5'8"/165)
Dean Plummer (49/5'8"/165)
May 10, 2019 2:57 pm

Mobility completed
A)SSRDL 95#/115(2) and SADBP 35#(3)
B)4:54/4:58/4:56 took my time on the hsw coming off the heavy wall balls. It has been a while since I have been upside down and the hsw were not their best today.
C)Completed

Karen Scott (45-49)
Karen Scott (45-49)
May 10, 2019 2:57 pm

A) done
B) 2 rope climbs, handstand walk 20-25ft, 20 heavy wall balls, 30 calorie row- 6.42, 5.48, 5.50

Vivian Mao (45-49)
Vivian Mao (45-49)
May 10, 2019 2:57 pm

DMA done
A. SSRDL@85/95/95. Never done these before. Press@20/25/25#
B. Done. 4:40/4:57/4:42. Heavy WBs were the worst part for me
C. Done

Dorjhan Gibbs
Dorjhan Gibbs
May 10, 2019 2:57 pm

A. 35# db
B. 5:20, 5:09,4:52
C. Done

Nick Kirkes (40-45)
Nick Kirkes (40-45)
May 10, 2019 2:57 pm

Per side on those SSRDLs?

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 2:57 pm

Yes!

Stacy Wagman (40-44)
Stacy Wagman (40-44)
May 10, 2019 2:57 pm

A. 40kg on split DL, 10kg db press
B. 5:09,5:23,5:35, sub for 50’ hsw did 5×6’ hsw to wall

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 2:57 pm

Nice Stacy!

Erin Dugan (40-44)
Erin Dugan (40-44)
May 10, 2019 2:57 pm

A. Used 25 lb DB’s for RDL and 25 lb for
press
B.5:52/5:41/6:30 HSW was the hardest part. Was mostly attempts and short steps. WB tough with my knee.
C. Forgot to do ??‍♀️

Stephanie Nickitas
Stephanie Nickitas
May 10, 2019 2:57 pm

A. Barbell hip thrusters 3×10@175
Singer arm Arnold x 8 @30
B.
Every 8min x 3 sets
2 Rope climbs w/ legs
50ft HS walk
20 Unbroken WB 20lb to 9ft
30 Cal Row
HS walks went well!
C. Done with some other rehab type stuff.

Nick Kirkes (40-45)
Nick Kirkes (40-45)
May 10, 2019 2:56 pm

A. 135#x10/side, 70#x7/side SA Bench Press
* felt like getting some horizontal pressing in

B. 4:30, 3:55, 4:05
* First round fudged a little due to poor pre-WOD planning.

C. Done

Litsa Olsson
Litsa Olsson
May 10, 2019 2:56 pm

A. Done
B. under 5/ 4:22/4:25

Miki Shelton, F/51
Miki Shelton, F/51
May 10, 2019 2:56 pm

Am gymnastics lesson: tbh, I really didn’t feel like doing much today, so we kept it easy and light. Some dips, some jmu, then playing with hs holds the rest of the lesson. PM: DMA done, plus some additional. I’m super sore today, so spending a lot of time on mobility. I liked the CAR stuff though. A. used 85/95/105 for SLRDL, just sticking with what felt good. Used 20# db for tempo db press, staying light. I think both of these movements helped with some of my soreness. 🙂 B. Worked at 70% effort, since I was just not… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 2:57 pm

Get some good rest tonight!

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