December 8, 2017 – Masters Program

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

Dynamic Mobility, Activation and Warm-Up
Start the clock and:
Pec Smash x 60 seconds per side
Psoas Pulse

x 60 seconds per side

At the 5:00 mark:
CrossOver Symmetry Reverse Flys

x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps

At the 8:00 mark:
Hamstring Floss x 30 seconds per side
Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps

At the 12:00 mark:
Two sets of:
Banded Good Mornings x 10 reps
Banded Push-Ups x 10 reps
Air Squats x 15 reps

A.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg

Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg

B.
21-15-9 reps for time of:
Deadlift
Handstand Push-Ups (can be kipping)

35-54: 225/155 lbs
55-59: 185/135 lbs; 15-12-9 Handstand Push-Ups
60+:
21-15-9 reps for time of:
Deadlift
Push-Press (95/65 lbs)

Rest 3 minutes, and then …

21-15-9 reps for time of:
Row (calories)
Burpees over the erg

Rest 3 minutes, and then …

For time:
Assault Bike x 50 calories

C.
Two sets of:
Chinese Rows x 6 reps
Rest 60 seconds
Side Plank Hold x 60 seconds per side
Rest 60 seconds