April 2, 2018 – Masters Qualifier Prep Program

AM Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

followed by…

One set of:
Banded Perfect Stretch

x 45 seconds per side
Psoas Pulse

x 45 seconds per side

followed by…

Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side

A.
Three sets of:
Press in Split x 3 reps
Rest as needed

Use a light barbell and work on positioning.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

Note:
I am looking for consistency in all 8 sets. Make each one look exactly like each other.

C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%

55+:
Back Squat x 3 reps @ 65%

D.
35-49:
As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (30/20 lbs to 10/9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (155/125 lbs)

Rest 4 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (20/14 lbs to 10/9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (135/95 lbs)

50-54:
As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 12 reps (30/20 lbs to 10/9′ target)
Toes-to-Bar x 9 reps
Power Cleans x 6 reps (155/125 lbs)

Rest 4 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 12 reps (20/14 lbs to 10/9′ target)
Toes-to-Bar x 9 reps
Power Cleans x 6 reps (135/95 lbs)

55+:
As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (20/14 lbs to 10/9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (135/95 lbs)

Rest 4 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (20/10 lbs to 9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (95/65 lbs)

Note:
The first 6 minute amrap has heavier wall balls and power cleans. Your legs will feel heavy on the wall balls but you will be able to push through. Remember that your legs are strong and they are capable of much more then you think they are! The second 6 minutes amrap is lighter – the goal is to get close to the same score on both AMRAPs. If you are starting to feel sorry for yourself with the wall balls, then reminder yourself of this article: https://invictusfitness.com/blog/test-your-mental-fortitude-with-wall-ball/. 🙂

PM Session (Optional Session)
A.
Two sets of:
Candlestick Roll to Pistol Squat x 10 reps (alternate between legs)
Rope Pull-Up Taps

x 5 reps with right arm on top, then 5 reps with left arm on top
Pistol Squat Balance x 5 second hold (use assistance if needed)
Rope Hang Scissor Kicks x 10 reps
Pistol Balance Leg Lifts x 5 reps per leg (use assistance if needed)
Rest as needed

Note:
I’d like to start incorporating some pistol progressions over the next 3 weeks. Some of you may be limited with mobility and that is okay – just working to get into a single leg squat position will be beneficial in itself. If any of the drills above cause any pain then please cease from doing the drill immediately.

B.
Two sets of:
Row x 750 meters
Rest 6 minutes

Note:
When you set up for this workout, set your monitor to Intervals:Variable. Your intervals are 750 meters with 6 minute rest for the first interval and zero rest for the second interval. Once you complete this workout, look at your monitor history to see what the average split is for the workout.

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
Three sets of:
Press in Split x 3 reps
Rest as needed

Use a light barbell and work on positioning.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%

55+:
Back Squat x 3 reps @ 65%

D.
35-54:
As many rounds and reps as possible in 12 minutes:
Run x 400 Meters
Wall Ball Shots x 15 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (135/95 lbs)

55+:

As many rounds and reps as possible in 12 minutes:
Run x 400 Meters
Wall Ball Shots x 12 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Toes-to-Bar x 9 reps
Power Cleans x 6 reps (95/65 lbs)

Note:
For those who struggle with putting together toes-to-bar, check out this article that highlights tips for stringing together toes-to-bar. https://invictusfitness.com/blog/3-tips-stringing-together-toes-bar/