March 13, 2020 – Masters Program

The Age Group Qualifier Workouts have been released! You have some fun events coming your way. You should all feel very prepared for these events and should view the weekend with excitement! This is an opportunity for you to showcase all your hard work along with Masters worldwide. Trust in your abilities, approach every event with focus and determination and, as always, give full effort which will result in full victory. If you need specific suggestions for the weekend then email me at: nichole@invictusathlete.com

Suggested Sequence of Events (Please review Sequence of Event Notes here)

FRIDAY
AM Session:
Age Group Qualifier Event 5
Followed by …
Age Group Qualifier Event 4

PM Session:
Age Group Qualifier Event 1

SATURDAY
AM Session:
*Optional: Age Group Qualifier Event 5*
Age Group Qualifier Event 2

PM Session:
Age Group Qualifier Event 3

SUNDAY
REST AND RECOVER! If you’re taking this as your full recovery day, do everything you can to get your body recovered – compression, E-stim, circulatory body work, etc…, this is your highest priority today.

MONDAY
AM Session:
*Optional: Age Group Qualifier Event 5*
Age Group Qualifier Event 6

PM Session:
Choose the one event that you feel like you need to repeat, and give it your best shot.

Notes regarding the sequence of the events:
We are encouraging athletes to open up each session by building to a heavy clean and jerk. You can opt to skip the clean and jerk session or use it as an opportunity to build to a ‘heavy’ for the day and, if it feels good, go for a new PR. If one day you don’t feel like your CNS is primed and ready for a heavy clean and jerk then skip as long as you already have recorded a weight for Event 5.

If your gym allows you to train on Sunday then you have the option of moving Event 2 to Sunday. That means you’ll hit just one event on Saturday (Event 3) and rest the remainder of the day. Then, on Sunday, hit Event 2. Training four days in a row won’t be a problem for some but others will need a full rest day to recover so it is up to each of you to make the final call on taking a full rest day or not.

You will have one opportunity for a repeat if you follow the above suggested sequence of events. Ideally, go into the weekend with a one and done approach. However, if you feel like you can improve in an event come Monday then it would be worth it to repeat if you are making a push to finish as high as possible on that leaderboard.

AM Session
Mobility, Activation and Warm-Up
Two sets of:
Wrist Stretch x 30 seconds
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each

Followed by…

Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward

Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)

Two sets:
5 reps of each, two times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

“Age Group Qualifier Event 5”
Give yourself 20 minutes to build to a heavy Clean & Jerk.

Below is a suggested progression:
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk

*Set 1 – 2 reps @ 60-65%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 82%
*Set 5 – 1 rep @ 87%

Every 3 minutes, for 9 minutes (3 sets)
*Sets 6 – 1 rep @ 92%
*Set 7 – 1 rep @ 97%
*Set 8 – 1 rep @ 101%
*Set 9 – 101%+ (optional)

The goal today is to find a 1-RM Clean & Jerk.

Rest until fully recovered, and then …

“2020 Age Group Qualifier Event 4”
35-54:
Three rounds for time of:
9 Bar Muscle-Ups
18 Toes-to-Bar

55+:
Three rounds for time of:
9 Chest-to-Bar Pull-Ups
18 Toes-to-Bar

Time Cap: 12:00. Please add 1 second to your time for every rep not achieved.

PM Session
Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side (while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60 second row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds

And finish with …

Three rounds at desired event pace of:
4 Thrusters (115/85lbs.)
20 Double-Unders
10/7 Calorie Assault Bike @ 90%

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!

Rest 5-10 minutes and then complete Event 1.

“2020 Age Group Qualifier Event 1”
35-54:
Complete as many rounds and reps as possible in 6 minutes:
8 Thrusters (115/85 lbs)
50 Double-Unders

55+:
Complete as many rounds and reps as possible in 6 minutes:
8 Thrusters (95/65 lbs)
50 Double-Unders

Strategy Notes and Movement Considerations
Age Group Qualifier Events 5 and 4 
Age Group Qualifier Event 1

Alternate/Scaled Versions of the 2020 Age Group Qualifiers

To be completed in one session:
A.
Take 20 minutes to build to a heavy clean and jerk.

B.
35-54:
Three rounds for time of:
9 Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups
18 Toes-to-Bar

55+:
Three rounds for time of:
9 Chin-Over-the-Bar Pull-Ups
18 Toes-to-Bar or V-Ups

Check out this blog post to help improve your toes-to-bar.

Rest 5 minutes, and then …

35-54:
Complete as many rounds and reps as possible in 6 minutes:
8 Thrusters (95/65 lbs)
50 Double-Unders or 75 Single-Unders

55+:
Complete as many rounds and reps as possible in 6 minutes:
8 Thrusters (65/45 lbs)
50 Double-Unders or 75 Single-Unders