November 4, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to roll out the hamstrings, glutes and QL

and then …

Two sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes

30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow
Complete at 70-75% perceived exertion:
500 Meter Row
20 Band Pull-Aparts
30 Second Hollow Body Hold
30 Second Superman Hold
10 Ring Rows
60 Second Candlestick Roll
10 Hollow Body/Superman Swings
10 Scap Pull-Ups
30 Second Dead Hang from Pull-Up rig

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.

A.
Option 1 (if you do not have bar muscle-ups):
One set of:
Banded Bar Muscle-Up Stomps x 20 reps

followed by …

Three sets of:
Target Reach Swing x 5-6 reps
Air Chair Swing Drill x 5-6 reps

As many rounds and reps as possible in 3 minutes
Strict Pull-Ups

Option 2 (if you do have bar muscle-ups):
Three sets of:
Target Reach Swing x 5-6 reps
Air Chair Swing Drill x 5-6 reps

followed by …

As many rounds and reps as possible in 3 minutes:
Strict Pull-Ups x 4 reps + Bar Muscle-Ups x 3 reps

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 3-4 reps @ 90%
Rest 2-3 minutes between sets.

C.
35-54:
Every 6 minutes, for 24 minutes (4 sets):
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row

55+:
Every 6 minutes, for 24 minutes (4 sets):
Complete rounds of 12, 9 and 6 reps/Calories of
Burpee Over the Erg
Calorie Row

You can go HARD on all four sets! Trust your conditioning with this workout! To keep each set as fast as possible, you’ll need to implement these two things:
1 – Quick Release. You will be transitioning in and out of the erg so getting in and out of the straps quickly is crucial. Check out Shane Farmer explain how to transition quickly in this video starting at the 1:12 mark. https://invictusfitness.com/competitors/blog/61397/
2 – Sprint Start. Getting the flywheel going quickly and powerfully by usinng a sprint start will help you cut into the calorie numbers each round. Check out this article to review and practice the sprint start. https://invictusfitness.com/blog/sprint-your-way-to-victory-part-one/

Additional Optional Assault Bike/Ski Erg Session
Four sets for max calories of:
60 Second Assault Bike/Ski Erg Sprint @ 90-95%
15 Seconds Rest
15 Second Assault Bike/Ski Erg Sprint @ 95+%
Rest 3 minutes

*Goal is to hold the same pace as you did on October 21.