April 3, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Pulse x 15 pulses per leg

and then …

Assault Bike x 5 minutes @ a medium pace

and then …

Two sets of:
Banded Good Mornings x 10 reps
Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps

and then …

Three sets of:
KB Deadlifts x 5 reps (medium weight)
Farmers Carry x 50′

Primary Session
A.
Take 5 minutes to build to 70% of your deadlift, and then …

Every 45 seconds, for 9 minutes, complete:
Deadlift x 1 rep @ 70% of 1-RM Deadlift

*This needs to be as explosive as possible during the concentric phase

B.
Four sets of:
Push-Press x 2 reps
Rest 90-120 seconds

Please use blocks for this. Drop from the top, reset and go for your next rep. Build in weight over the course of the four sets to a heavy double.

C.
35-54:
Every minute, on the minute, for 21 minutes, complete:
Minute 1 – Row 250/200 meters
Minute 2 – 50/35 lbs Alternating Reverse Lunges x 12 reps
Minute 3 – Toes-to-Bar x 10 reps

at the 23:00 mark, complete:

Three rounds for time of:
250/200 meters
12 Alternating Reverse Lunges (50/35 lbs)
10 Toes-to-Bar

55+:
Every minute, on the minute, for 21 minutes, complete:
Minute 1 – Row 250/200 meters
Minute 2 – 35/20 lbs Alternating Reverse Lunges x 12 reps
Minute 3 – Toes-to-Bar x 8 reps

at the 23:00 mark, complete:

Three rounds for time of:
250/200 meters
12 Alternating Reverse Lunges (35/20 lbs)
8 Toes-to-Bar

Love EMOMs to help athletes build tolerance to volume and learn how to keep moving even when they are tired. You’ll get a full minute + some of rest before you go into the three rounds. Hit those three rounds hard. If you struggle with toes-to-bar, then you may want to reduce the volume. Please check out this article on toes-to-bar tips: https://invictusfitness.com/blog/3-tips-stringing-together-toes-bar/

Additional Session (Optional)
A.
Take 5 minutes to practice getting into a Tripod Position. Place the hands and forearms on the floor about shoulder width apart. Slowly pull one knee to sit on the tricep and then the other knee to sit on the tricep. Find balance in this position.

Every minute, on the minute, for 5 minutes:
Headstand Kipping Pulse x 5 reps

and then …

Six sets of:
Kipping Handstand Push-Ups x 3-5 reps
Rest 15 seconds

Please add 2-4″ deficit if you’d like to increase the difficulty. If you do not have kipping handstand push-ups, then please do the following:
Elevated Foot Handstand Push-Ups

B.
Three sets of:
Single Leg Weighted Hip Bridge x 8-10 reps per leg @ 3011
Rest 60 seconds
GHD Sit-Ups x 15-20 reps
Rest 60 seconds

Please set up with your shoulders on a bench and place a dumbbell on your hip crease to make this weighted. Engage the hamstrings and glutes as you press up to the bridge position.

Non-Qualifier Session (same as Primary session)