January 30, 2021 – Masters Program

Mobility & Activation
Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow
For 12 minutes at 70-75% effort of:
5 Strict Pull-Ups
10 Push-Ups @ 10X1
(you must pause for 1-second at the top of each push-ups)
20 Air Squats @ 10X0
300 Meter Run

A.
Fifteen sets of:
1 Banded Conventional Deadlift @ 40% Bar Weight of current 1-RM Deadlift + 30-35% Band tension when measured at lockout
Rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible.

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
35-49:
For time:
75 Toes-to-Bar

Followed by. . .

Four rounds of:
20 Handstand Push-Ups*
20 Front Squats (135/95 lbs)

Followed by. . .

1000 Meter Row

Time Cap: 30 minutes

50-54:
For time:
75 Toes-to-Bar

Followed by. . .

Four rounds of:
15 Handstand Push-Ups*
15 Front Squats (135/95 lbs)

Followed by. . .

1000 Meter Row

Time Cap: 30 minutes

55+:
For time:
50 Toes-to-Bar

Followed by. . .

Four rounds of:
10 Handstand Push-Ups*
15 Front Squats (95/65 lbs)

Followed by. . .

1000 Meter Row

Time Cap: 30 minutes

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Scaling Options for Toes-to-Bar Pull-Ups

Knees-to-Elbows
V-Ups

Scaling Options for Handstand Push-Ups
L-Seated Dumbbell Press
1 Wall Climb for every 5 Handstand Push-Ups

Athlete Notes:

We are continuing to build in your toes-to-bar endurance! Use last Wednesdays session to assess if you should go with bigger sets and moderate breaks or small sets with short breaks (you are not penalized for your breaks today).
Make a note of your rep breakdown and roughly how long your rest periods are. It can be very helpful to know how many you can do before that critical point where things start falling apart.

Immediately following the toes to bar you go into the four rounds for time. If you ever did the 2017 Age Group Online Qualifier Event 4 then you’ll know that the combo of handstand push-ups and front squats will take your shoulders and triceps more then you may anticipate. Keep your transitions tight here. The handstand push-up rep scheme will be dependent on each athletes skill level but as a good rule of thumb, please avoid grinding out any reps on your handstand push-ups. Please look at this video to review two types of kipping (we recommend you utilize both types in todays session) https://invictusfitness.com/blog/tips-two-types-kipping-handstand-push-ups/
Keep a relaxed grip on the bar when front squatting so you can ‘rest’ the shoulders. Try and knock out your first set of front squats unbroken. For most athletes, outside of the quadzillas, you’ll likely break your front squats into sets of two in the remaining rounds. Commit to the leg burn and know they’ll get a little reprieve during the handstand push-ups.

Lastly you will move on to the 1k row. This most likely is not going to be the place where you make up lots of time however you can lose lots of time here if you don’t stay disciplined on the row. The row will test your limits so push yourself hard and see what you are capable of.

If you can not do 20/15 handstand push ups or 20/15 front squats unbroken when you are fresh then adjust the weight and/or reps.

C.
Three sets of:
Single-Arm Hand Plank x 10/15/30 seconds (each hand)
Single-Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Rest 2 minutes

Additional Optional Running Endurance Session
For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace