Welcome to the new Masters cycle! This cycle will continue to focus on building strength, especially in pressing movements. Building your aerobic endurance is also a focus of this cycle as well as focused work on gymastic specific drills for ring muscle-ups and inverted skills. Please adjust the volume to best fit your needs. For example, if you’d like to focus more on building your engine then prioritize the additional/optional monostructural sessions or if you are focusing on building strength then prioritize all strength and accessory work sessions. If you need help deciding how to navigate your training then please email me at: nichole@invictusathlete.com. Above all else, prioritize the mobility pieces and have fun!
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats
When the running clock reaches 12:00, perform the following:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 150-Foot Shuttle Run OR 30 Jumping Jacks
Station 2 – 16-20 Alternating Lunges
Station 3 – 30 seconds of Max Reps Backpack Clean and Jerks OR 30 seconds of Single Leg Deadlifts on Each Leg
Station 4 – Rest
When the running clock reaches 32:00, perform the following…
Two rounds for time of:
150-Foot Shuttle Run OR 30 Jumping Jacks
16 Alternating Lunges
15 Backpack Clean and Jerks OR 10 Single-Leg Deadlifts Per Leg
Time Cap = 10 Minutes
When the running clock reaches 45:00, perform the following:
Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to use the EMOM to prefatigue you, then force you to work hard to maintain that pace or faster for the two rounds for time. Take advantage of your rest periods and use time to lower your heartrate, then hit the two rounds for time at game pace with whatever you have left in the tank.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 15-18/10-12 Calorie Bike or Row
Station 2 – 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 – 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 – Rest
When the running clock reaches 32:00, perform the following…
Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks
Time Cap = 10 Minutes
When the running clock reaches 45:00, perform the following:
Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to use the EMOM to prefatigue you, then force you to work hard to maintain that pace or faster for the two rounds for time. Take advantage of your rest periods and use time to lower your heartrate, then hit the two rounds for time at game pace with whatever you have left in the tank.
Primary Session
Mobility & Activation
Pec Smash x 45-60 seconds per side
Trap Mash x 45-60 seconds per side
Distracted Ankle Mobility x 45-60 seconds per side
and then …
For movement flow:
Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)
Snatch Drills
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Receiving Position
x 2 reps
and then complete:
Every minute, on the minute, for 3 minutes:
Drop Snatch x 1-2 reps
and then load the barbell to:
35-54: 95/65 lbs
55+: 65/45 lbs
and complete:
Every minute, on the minute, for 3 minutes:
Snatch Balance x 3 reps
Snatch Complex
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 70% of your 1-RM Snatch
Box Squat
Take 15-20 minutes to build to today’s 1-RM Box Squat
Place box so that you are just below parallel at the seated position. Stance should be slightly wider than normal. Focus on reaching your butt back so that at the bottom position while sitting on the box your shins should be vertical. From ther focus on spreading the floor and driving your chest up then snap your hips through as you reach extension.
Followed by…
Three sets of:
Tempo Back Squat x 5 reps @ 42X1
(goal should be 65-70% of 1-RM)
Rest 2-3 minutes between sets.
Conditioning Intervals: Row + Single-Arm DB Thrusters + Toes-to-Bar
35-54:
Four sets, for times, of:
40 Calorie Row
20 Single Arm Dumbbell Thrusters (50/35 lbs; 10 reps per arm)
10 Toes-to-Bar
Rest 60 seconds
35-54: 50/35 lbs
55+: 35/20 lbs
Additional Optional Strength Accessory Session
Three sets of:
Elevated Glute Bridge x 12-15 reps @ 3012 (place feet on a bench)
Rest 45 seconds
Ab Wheel Roll-Outs x 12-15 reps
Rest 45 seconds
Calf Raises x 30 reps
Rest 45 seconds
Additional Optional Row Endurance Session
Every 6 minutes, for 30 minutes, complete (5 sets):
1,000 Meters
Hang snatch 2 sets at 65#, 3 sets at 75#
Conditioning: 5:37 (had to travel from basement up stairs to garage for TTB, which took about 25 sec) struggled with set 2 so shut off timer and just got everything done, still took 1 min rest between, rowing was a struggle today. A low energy day, so just went with the flow and completed the 4 sets.
Snatch Complex@135
Box Squat 315
BS @ 225
Condos- 4:04 , 4:08 , 4:30 , 4:34
HSx3: 180. Felt heavy today and needed to focus for sets.
4 rnds: 55# db. All rounds low to mid 4m range.
M&A) done
Snatch drills) done
Snatch complex) 105-125
Box squat) 305
Tempo squats) 225
Condo) did 2 rds in 8:30
took it easy on weight and condo, have been sick for 10 days. first day back, not feeling it yet.
Sorry to hear you have been sick!! Hope you are on the mend!
M&A) done
Snatch drills) done
Snatch complex) done @ 155# across
Box squat) up to 315#
Tempo squats) 225# – 245#
Condo) skipped!
Strength accessory) done
A. Press in receiving done
A1.drop snatch 45# done
A2. Snatch balance 95# done
A3. Hangs at 125/125/125/125/125
B. Box squat 270# shoulders hurt
B1. Skipped. Back squats shoulders sunburnt
C. WOD 4:58/4:28/4:10/4:17
D. Additional strength work done
Did elevated calf raise from 45# plates with 20&16 kg KB
Solid work today Tom!
Elevated glute brides with weight or just body weight?
You can do this with weight if you’d like – just place a dumbbell on your hips!