April 17, 2024 – Masters Program

The Invictus team will be working hard to get you strategy notes, movement tip videos, suggestion for order of events, as soon as possible.

We will be providing training options for those not doing AGOQ. Training option for those not doing AGOQ is below:

A.
Take 15-20 minutes to build to today’s heavy…

Clean x 1.1

*Rest 10 seconds between singles.

B.
Five sets of:
Strict Press x 5 reps @ 70+%
Rest 1-2 minutes between sets

C.
35-49:
Two sets for times of:
15 Strict Handstand Push-Ups
15 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
15 Kipping Handstand Push-Ups
15 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

50-54:
Two sets for times of:
12 Strict Handstand Push-Ups
12 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
12 Kipping Handstand Push-Ups
12 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

55+:
Two sets for times of:
10 Strict Handstand Push-Ups to 5″” riser
10 Dumbbell Hang Power Cleans (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder to Overhead (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

Double Under Progression Options
Reduce the reps by half
Single-Unders x 30 seconds
Penguin Taps x 30 seconds

Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Box Assisted Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps

Kipping Handstand Push-Up Progression Options
Push-Press (35-54: 95/65 lbs; 55+: 65/45 lbs)

D.
Three sets of:
15 EZ Bar Skull Crushers
Rest 30 seconds
15 Barbell Curls
Rest 90-120 seconds