November 14, 2020 – Masters Program

Mobility & Activation
Please read and follow coach Conner’s morning stretch routine

– Push into Down Dog, hold for 10-60 seconds
– Bring one ankle to my opposite wrist and settle into Pigeon pose, hold for 10-60 seconds
– Push back into plank and bring my other leg into the Pigeon pose, hold for 10-60 seconds
– Push into Down Dog, hold for 10-60 seconds
– Flip my feet so that the tops of my feet are down, push through the hands into a tall chest, hold Upward Dog for 10-60 seconds
– Come to a standing position, find a comfortable foot width and sit into Malasana, hold for 10-60 seconds, add in the outward leg pressure as you like
– Lay onto my back, bring knees together and drop them to the right for 10-60 seconds, switch sides once ready for Supine Twist
– Place feet and hands flat on the floor while laying on my back, press into Wheel and hold for 10-60 seconds.

*Try to breathe deep, even, and consistent through the nose while working through your routine.

Warm-Up Flow
For movement prep, complete three sets of:
Goblet Squats x 10 reps @ 3111
Rest 30 seconds
Wall Climb x 2 ascents
Rest 30 seconds
Box Jump x 10 reps
Rest 30 seconds
Ring-Rows x 10 reps (elevate the feet to make these more difficult)
Rest 30 seconds

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
For time:
Run 1 Mile

immediately followed by…

Four rounds for time of:
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
40-Feet of Farmers Carry Walking Lunges with KBs

Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.

35-54: 24/16 kg
55-59:

2″ riser; 24/16 kg; 10 Chest-to-Bar Pull-Ups
60+: 4″ riser; Chin-over-the-Bar Pull-Ups; 16/12 kg

Time Cap: 30:00

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Progressions for Chest-to-Bar Pull-Ups:
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Chin-over-the-Bar Pull-Ups

What a great way to flush the legs out after back squatting by starting with a 1 mile run! You’re welcome. 🙂
As a general rule of thumb for strict handstand push-ups avoid grinding out a rep. We’d rather you come off the wall still feeling relatively fresh versus grinding out a rep and needing a lot of time to then recover. For many this means doing your hanndstand push-ups in singles, doubles or triples!
I’d like you to try tackling the pull-ups with no game plan. Just stay on the pull-up bar for as long as you can while staying in rhythm. Only come down when you get out of rhythm. This is a good opportunity to listen and trust in your body.
Then unbroken on the lunges. I mean, this is Invictus, your legs are plenty strong to push on lunges. 🙂

Additional Optional Running Endurance Session

Six sets of:
800 Meter Run
Rest 2 minutes