March 23, 2020 – Masters Program

Welcome to the new Masters cycle! This cycle will focus on building strength, especially in pressing movements. Building your aerobic endurance is also a focus of this cycle as well as rebuilding some gymnastics basics. Please aadjust 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 (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 (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…

“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…

Four sets of:
Seated Shoulder Press x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110
Rest 90 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.

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 (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…

“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…

Four sets of:
Prone Walkouts x 5 reps
Rest 30 seconds
Plank to Pushup Transitions x 15-20 reps
Rest 30 seconds
Bird Dogs x 10 reps each side
Rest 90 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.

Mobility & Activation
Two times thru:
Partner T-Spine Stretch x 30 seconds
Butterfly Stretch x 30 seconds
KB Ankle Pulse x 30 seconds per side

and then …

Every minute, on the minute, for 12 minutes (4 sets):
Station 1 – Assault Bike/Run/Row x 45 seconds
Station 2 – Squat Rocks x 45 seconds
Station 3 – 2-4 Wall Climbs

Snatch Mobility
Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch Press from Behind the Neck x 3-5 reps

Please focus on mobility and strong positioning over load.

Snatch Progressions
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed

and then …

Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Snatch (please use blocks if possible)

*Set 1 = 2 reps @ 60% of 1-RM Snatch
*Set 2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Set 5-6 = 2 reps @ 75% of 1-RM Snatch

Back Squat Progressions
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

Focus on moving as explosively as possible on all reps.

Max Rep Conditioning
35-54:
Complete as many reps as possible in 90 seconds
Assault Bike x 18/12 calories
Max Rep Burpee Box Jump-Overs (24/20″)
Rest 90 seconds and repeat for a total of FIVE sets.

55+:
Complete as many reps as possible in 90 seconds
Assault Bike x 15/10 calories
Max Rep Burpee Box Jump/Step-Overs (24/20″)
Rest 90 seconds and repeat for a total of FIVE sets.

The goal is to stay as consistent as possible across the five sets.

Optional/Additional Row Session

For time:
300 Calorie Row