January 13, 2020 – Masters Program

Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Banded Monster Walks (forward)
30 seconds Banded Monster Walks (backward)
30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)

and then …

Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)

Snatch Progressions
Take 12-15 minutes to build to a heavy 3-RM Hang Power Snatch.

Single-Leg Progressions
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

(We will start a high volume back squat progression on Mondays beginning in two weeks)

2017 Age Group Qualifier Event 3
34-54:
21-15-9 reps for time of:
Shoulder-to-Overheads (135/95 lbs)
Chest-to-Bar Pull-Ups

55+:
21-15-9 reps for time of:
Shoulder-to-Overheads (95/65 lbs)
Chin-Over-the-Bar Pull-Ups

Please adjust the weight if needed. Invictus Time Cap: 18:00. For every rep not completed, please add 1 second to your time.
If you don’t have a desire to do the Age Group Qualifier then please reduce the load of the shoulder to overhead.

You can read the full workout description here

Upper Body Accessory Work
Three sets of:
Strict Supinated Grip Pull-Ups x 8-10 reps
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
55-59: Tempo Ring Dips x 5-7 reps @ 2111
60+: Stationary Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
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.

Optional Additional Rowing Session
For max calories:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing