October 12, 2020 – Invictus Masters

Mobility & Activation
Spend 5-7 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Tricep Stretch x 30 seconds per side
Band Assisted Ankle Pulse x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

and then …

Two sets of:
20 Seconds Hawaiian Squats (left)
10 Seconds Rest
20 Seconds Hawaiian Squats (right)
10 Seconds Rest
20 Seconds Press behind the Neck in Squat
(use a band for this and pull the band apart so there is tension, then press behind the neck)
10 Seconds Rest
20 Seconds Overhead Core Shuffle
(hold a band overhead in a snatch grip and pull the band apart so there is tension, then lean to one side and lift the opposite leg, back to center, lean to the other side and lift opposit leg. Accelerate the pace while maintaining a strong core)
10 Seconds Rest

Warm-Up Flow
Three rounds of:
20 Calorie Assault Bike/Ski Erg
15 Barbell Overhead Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
This is a similar sequence tto last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps

Followed by …

Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat with Pause x 4 reps
(descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 68-73%

(the halting snatch deadlift requires a pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B.
35-49:
For time:
500 Meter Ski-Erg or Row
50 Russian Kettlebell Swings (32/24kg)
200 – Foot Handstand Walk
50 Toes-to-Bar
500 Meter Ski-Erg or Row

50-54:
For time:
500 Meter Ski-Erg or Row
50 Russian Kettlebell Swings (32/24kg)
150 – Foot Handstand Walk
50 Toes-to-Bar
500 Meter Ski-Erg or Row

55+:
For time:
500 Meter Ski-Erg or Row
40 RussianKettlebell Swings (24/16kg)
100 – Foot Handstand Walk
40 Toes-to-Bar
500 Meter Ski-Erg or Row

Scaling Options:
1 Wall Climb for every 25′ Handstand Walk
Knees-to-Elbows instead of Toes-to-Bar

A great workout to test your handstand walking endurance under fatigue. Approach this workout at 75-80% pereceived exertion in that first 500 meter row and be effecient on your kettlebell swings (weight in your heels, hinge at the hips and use an expolsive hip drive to bring that kettlebell to chin height). Keep your breathing controlled so you can kick up into your hanndstand fairly quickly and start walking (want to make the HS walks more challengine? Require yourself to do 25′ unroken. If you come down prior to 25′ then you have to go back and start over).
Your grip will be a bit taxed by the time you get to your toes-to-bar (and midline if you use the ski-erg) so smaller sets is advised (10/10/10/5/5/5/5 or sets of 5). 90-95% perceived exertion on the last 500 meter ski-erg/row.

C.
Three sets of:
Barbell Glute Bridges x 8-10 reps @ 11X1
Rest 60 seconds
Landmine Rows x 6-8 reps
Rest 60 seconds

Additional Optional Strongman Accessory Session
Four sets of:
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediatelly followed by. . .
150-Foot Sandbag Carry (HEAVY)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Push Press to Sandbag. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

followed by …

Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed