August 4, 2021 – Masters Program

Mobility & Activation

Spend 5 minutes rolling out your t-spine and do some breathework there

Banded Hip Flexor Stretch x 60 seconds each leg (while there bring the arms overhead and breathe into the stretch)
Xiopang Shoulder Rotations x 10 forward/10 backward per arm
Plank Forward Taps x 10 reps per arm
Plank Lateral Taps x 10 reps per arm

Skill-Based Movement Primer
Three sets for quality of:
30/20 Calories of Rowing
6 Chest to Bar Elbow Drivers
10 Wall Ball Shots (unbroken and go heavier then normal by the last set)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Jerk Dips + Jerk
(Perform a controlled dips as if you were going to jerk, then on the second dip, Jerk the bar overhead.)

Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Remember, this is 85% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

D.
35-54:
Every 10 minutes for 30 minutes for times:
400 Meter Run (300 Meter Assault Runner)
10 Thrusters (105/75 lbs)
12 Bar Facing Burpees
15 Chest-to-Bar Pull-Ups
30/22 Calorie Bike Erg or Row

55+:
Every 10 minutes for 30 minutes for times:
400 Meter Run (300 Meter Assault Runner)
10 Thrusters (75/55 lbs)
12 Bar Facing Burpees
10 Chest-to-Bar Pull-Ups OR 15 Chin-over-the-Bar Pull-Ups
30/22 Calorie Bike Erg or Row

Scaling options for Chest-to-Bar Pull-Ups or Chin-over-the-Bar Pull-Ups:
Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups

Athlete Notes:
Today, on the Invictus menu, we have a classic Invictus workout! A couple of monostructural movements sandwiching a little skill and a lot of grit! Your goal should be to remain consistent across the three sets, with each set allowing at least 2-3 minutes of rest (please adjust load and/or reps to ensure you have 2-3 minutes of rest). Looking at this from a pacing standpoint, we’d like to see the first run take around 1:45-2:00 (or less if you’re a gazelle). The thrusters are heavier, but it’s only 10 reps, so please pick a weight you can attack these in 1-2 sets. The bar facing burpees are, as always, a test of will.. we see athletes lose A LOT of time on these when they check out. Challenge yourself to stay checked in on this movement. We’d recommend the “”step up – hop over”” strategy as opposed to the “”jump up – jump over”” strategy as it typically allows you to move consistently without jacking up the heart rate. Remember, you’ve got pull-ups afterwards. When you get to the pull-up bar, we’d like to see you finish the15/10 reps again in 1-2 sets, unless you’re absolutely fried in round three and it takes a third set. Modify the reps accordingly in order to keep yourself moving. Next, we have the fun part… finishing on a machine is just mean, but it’s what makes you better (both MENTALLY and PHYSICALLY). Push the pace here and let yourself feel what it’s like to finish strong knowing you’ve got a little rest coming!

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

Rowing Endurance Option
Two sets for times of:
Row 3000 Meters
Rest 90 seconds

Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.