May 11, 2019 – Masters Program

***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready.***

Dynamic Mobility, Activation and Warm-Up
Spend 10 minutes rolling out your t-spine, lats and IT Bands

and then …

Over the Shoulder Barbell Stretch x 45 seconds per side

and then …

Band-Assisted Scarecrow x 2 minutes

and then …

Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′

and then …

Two sets of:
Front Squats x 5 reps (barbell) @ 3311
Push-Press x 5 reps

This is one of our favorite workouts at Invictus. The Masters community did this workout last year on August 10, 2018. Please go back to compare your scores from last year. Enjoy!

“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
35-54: start at 135/95 lb and add 10 lb. every minute
55+: start at 115/75 lb and add 10 lb. every minute
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

35-54:
20 lbs to 10′ target/14 lbs to 9′ target
55+:
20 lbs to 9′ target/10 lbs to 9′ target

——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform:
5/3 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over.

55+:

5/3 Strict Ring-Dips
If you cannot complete all 5/3 Strict Ring-Dips within the designated minute, your workout is over.

(Goal is to keep working for as long as possible…to be the last man/woman standing.)