April 2, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike with nasal breathing only

A.
Three 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;

B.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

Check out our coach Travis Ewart’s static handstand series on the Invictus Gymnastics Instagram found here

C.
For time:
50/35 Calories of Assault Bike
30 Single Arm Dumbbell Hang Clean & Jerk (15 reps per side)

35-54: 50/35 lbs
55+: 35/20 lbs

D.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds

Athlete Notes:
Feel free to bring the intensity today! You’ll be hitting a short and sweet piece on the bike. Tackle the assault bike calories at an 80-85% pace and then stay unbroken on the dumbbell hang clean & jerk. You can alternate arms as you see fit but make sure each arm totals 15 reps each. These can be power so just be efficient with your movement by utilizing your leg drive to jump the weight to your shoulder and then use your legs to drive the weight overhead. You’ll finish the day out with some midline accessory work but note the deadbugs are completed with a medball. If you can’t maintain a neutral back in the dead bug then ditch the medball.

Optional Additional Work Sessions

*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Gymnastics Skill Option
Handstand Push-Up Progressions –

Perform one set of:
Headstand Kip-Up to Handstand x 6-10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up x 3 reps
(55+: 5″ riser)

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
(55+: 5″ riser)

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps
(55+: 5″ riser)

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps
(55+: 5″ riser)

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

**If you don’t have strict handstand push-ups but would like to get some volume in with strict inverted work then choose one of the following progressions for the above progression:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups