December 11, 2017 – Masters Program

*Have you registered yet for the Invictus Athlete Online Competition? If not, you can do so here*

Dynamic Mobility, Activation & Warm-Up
Start the clock and:
Spend 10 minutes rolling out t-spine, lats and pecs

At the 10:00 mark, complete:
Band Assisted Hip Flexor Stretch x 60 seconds per side
Band Assisted Pec Stretch x 60 seconds per side

At the 15:00 mark, complete:
Two sets of:
KB Windmills x 5 reps per side
Goblet Squats x 10 reps
KB Swings x 15 reps
Waiters Carry x 50′ per side

A.
Option 1 (If your Bar Muscle-Up is inconsistent and/or max effort is 1 rep):

Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Stationary Dips x 7 reps
Interval 2 – Wall Slides x 5 reps

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps
OR
Arch Under Bar Jump to Support x 5 reps
_________________________________________________

Option 2 (If your Bar Muscle-Up is fairly consistent and can perform 2-5 reps unbroken regularly):

Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing + Bar Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps

B.
Every minute, on the minute, for 10 minutes:
Power Clean & Power Jerk

Set 1-2: 65%
Set 3-4: 70%
Set 5: 75%
Set 6: 80%
Set 7: 85%
Set 8: 90% (optional – only if you are feeling good)

and then …

Every 60 seconds, for 3 minutes (3 sets), complete:
Touch and Go Power Clean & Power Jerk x Max Reps @ 75%

*Set ends when you rest the bar on the floor or shoulders
*Goal is to accumulate as many reps as possible in the 3 sets

C.
Two sets of:
Clean-Grip 4 Position Deadlift @ 100% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed

D.
35-44:
Two sets for time of:
Burpees over the Barbell x 15 reps
135/95 lbs Thrusters x 10 reps
Bar Muscle-Ups x 5 reps
135/95 lbs Thrusters x 10 reps
Burpees over the Barbell x 15 reps
Rest 3 minutes

45-54:
Two sets for time of:
Burpees over the Barbell x 12 reps
115/75 lbs Thrusters x 8 reps
Bar Muscle-Ups x 4 reps
115/75 lbs Thrusters x 8 reps
Burpees over the Barbell x 12 reps
Rest 3 minutes

55-59:
Two sets for time of:
Burpees over the Barbell x 12 reps
95/65 lbs Thrusters x 8 reps
Chest-to-Bar Pull-Ups x 6 reps
95/65 lbs Thrusters x 8 reps
Burpees over the Barbell x 12 reps
Rest 3 minutes

60+:
Two sets for time of:
Burpees over the Barbell x 12 reps
85/55 lbs Thrusters x 6 reps
Chest-to-Bar Pull-Ups x 3 reps
85/55 lbs Thrusters x 6 reps
Burpees over the Barbell x 12 reps
Rest 3 minutes