April 14, 2021 – Masters Program

Mobility, Activation & Warm-Up
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Internal Rotation (drill starts at the 2:00 mark)

finish with …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 12-15/8-10 Calories of Assault Bike
Minute 2 – 5-8 reps of gymnastic option below:

Option 1 – Strict Pull-Up
Option 2 – Pull-Up
Option 3 – Chest-to-Bar Pull-Up
Option 4 – 2-3 reps of Bar Muscle-Up

B.
Draw out your jerk footwork

and proceed with 10 jump and lands, followed by …

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Sets 4-8 – 1 rep @ 80+%
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
35-44:
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

10/7 Rope Climbs

45-49:
Three rounds of:
12 Deadlifts (275/185 lbs)
6 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

10/7 Rope Climbs

50-54:
Three rounds of:
10 Deadlifts (225/155 lbs)
5 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

9/6 Rope Climbs

55+:
Three rounds of:
10 Deadlifts (185/135 lbs)
4 Muscle-Ups or 8 Ring-Dips

Immediately followed by. . .

Three rounds of:
16 Wall Ball Shots (20/10 lbs ball to 9′ target)
8 Burpee Box Jump/Step Overs (24/20″)

Immediately followed by. . .

8/5 Rope Climbs

If you don’t have access to a rope then please complete 3 Towel Pull-Ups for every Rope Climb

Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support

Athlete Notes:
We’ve got a challenging, but fun, conditioning session today! Please view each workout as its own event so push the pace on each event. Lets break each one down:

DL/MU – The deadlifts are at a descent weight so know yourself when cycling heavyish deadlifts. Are you someone who does better doing bigger sets because you can use the speed on the descent to your advantage? Or are you someone who does better with smaller sets where you can drop the bar from the top? If you don’t know which technique you like best then use today to figure it out. Please adjust the weight if this is more than 70% of your 1-RM. Each athlete must assess how comfortable they are with muscle-ups but I’d like to see people taking a little more risk with their muscle-ups. Stay away from failure on rounds 1 and 2 but push the pace on round 3.

BBJO/WB – The goal is to keep your wall ball shots unbroken!! They don’t need to be blazing fast but work to keep them unbroken. A smooth transition into your burpee box jump overs and keep these at a steady pace (box facing). Smooth is fast here. This will hurt going unbroken but embrace it!

Rope Climbs – Please check out this article to ensure you are clamping well for your climbs. With higher rep rope climbs you will need to ensure your feet are clamped securely so that you can ‘rest’ your arms mid climb.
https://invictusfitness.com/blog/master-basics-rope-climbs-4-drills/”

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.

Aerobic/Gymnastics Accessory Option
35-49:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
6/4 Strict Muscle-Ups
200 Meter Run
6 Strict Handstand Push-Ups
6 Kipping Handstand Push-Ups

50-54:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
4/2 Strict Muscle-Ups
200 Meter Run
4 Strict Handstand Push-Ups
4 Kipping Handstand Push-Ups

55+:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
6/4 Ring-Dips
200 Meter Run
4 Strict Handstand Push-Ups to 5″ riser
4 Kipping Handstand Push-Ups

Scaling Options for Strict Ring Muscle-Up (choose one of the following):
Band-Assisted Strict Muscle-Up Transition
Elbow Drops on Box

Banded Strict Muscle-Up
Squatted Muscle-Up Transition

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups