January 17, 2020 – Masters Program

I wanted to share information about a really COOL Masters Competition in May that a fellow Invicti is throwing! It is held in Ft. Wayne on May 2-3rd and open for anyone 30+. You can watch this video for more information and go to the registration link to sign up!

You can click here to view a video with more information!

Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus x 60 seconds
Psoas Pulse x 60 seconds per side
Reverse Snow Angels x 60 seconds

and then …

Row x 60 seconds @ relaxed pace
Banded Air squats x 60 seconds
Row x 60 seconds @ medium pace
Alternating Reverse Lunges x 60 seconds
Row x 60 seconds @ regular pace
Alternating Lateral Lunge x 60 seconds

Gymnastic Skills & Drills
Three sets of:
Handstand Marching x 16-20 reps
Rest 60 seconds
(focus on perfect mechanics)

Please choose one of the following drills:
Handstand Marching
Wall Facing Handstand Marching
Handstand Marching on Box

and then …

Every minute, on the minute, for 8 minutes:
Kipping Handstand Push-Ups x 3-5 reps

The goal here is to practice your kipping push up rhythm so focus on a strong kip. Take your time with the set up and practice some with a short kip and others with a bigger kip. Check out this article that goes over the different types of kipping: https://invictusfitness.com/blog/tips-two-types-kipping-handstand-push-ups/

Please add a riser if needed or a deficit if you’d like to make this more challenging.

Back Squat Progressions
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 = 5 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 5 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 2 reps @ 90%

I know – these are tough percentages but try to dig deep here! We are testing your 1-RM next week!

Just One Round for Time
35-54:
For time:
Row 500 Meters
100 Double-Unders
50 Pull-Ups

55+:
For time:
Row 500 Meters
75 Double-Unders
30 Pull-Ups

If you don’t have double-unders, then please substitute with one of the following progressions:
Single-Unders x 100 reps
Tuck-Jumps x 50 reps
Lateral Jumps over Parallette x 30 reps

Compare to November 19th, 2019

Posterior Chain Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 1112
Rest 60 seconds
Band Pull-Aparts x 20 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.

Optional Additional Nasal Breathing Session
Four rounds of:
Row 500 Meters
10 Dumbbell Box Step Overs (24/20″)
20/15 Calories of Assault Bike
10 Strict Pull-Ups

35-54: 50/35 lb DBs
55+:

35/20 lb DBs

Perform this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.
Please check out this article about the benefits of nasal breathing

and finish with …

Three sets of:
15 GHD Sit-Ups
Rest 60 seconds