October 14, 2020 – Invictus Masters

Mobility & Activation
Take 5-7 minutes to roll out the t-spine, lats and glutes

and then …

Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Rest

and finish with …

10-20 Dead Bugs
Please watch this video to regress/progress this movement

Warm-Up Flow

Complete at 70-75% perceived exertion:
500 Meter Row
10 Scap Ring Pull-Ups
30 Second Plank Hold (right)
30 Second Plank Hold (left)
10 Ring Rows
60 Second Deep Squat Progression (slow and controlled)
15 Large Ring Swings
60 Second Roll to Candlestick Pistol (alternate legs)
10 Ring Muscle-Up Reverse Pull-Ups 

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:
35-49:
Two rounds for time of:
500 Meter Ski-Erg or Row
10 Ring Muscle-Ups
20 Pistols

50-54:
Two rounds for time of:
500 Meter Ski-Erg or Row
7 Ring Muscle-Ups
14 Pistols

55+:
Two rounds for time of:
500 Meter Ski-Erg or Row
4 Ring Muscle-Ups
20 MedBall Box Step-Ups (24/20″; 20/14 lbs)

Scaling options for pistols:
Banded Pistols
Single Leg Squat to Box
Single Leg Step Up

If you do not have ring muscle-ups and you want to work on skill development then complete Option 2:

Every minute, on the minute, for 12 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3:Low Ring Muscle-Up Transition x 3 reps

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 75%
Rest 2-3 minutes between sets.

C.
35-54:
Every 6 minutes, for 18 minutes, complete:
20 Handstand Push-Ups
15 Deadlifts (205/155 lbs)
20 GHD Sit-Ups
400 Meter Run

55+:
Every 6 minutes, for 18 minutes, complete:
15 Handstand Push-Ups
15 Deadlifts (185/135 lbs)
15 GHD Sit-Ups
400 Meter Run

Scaling options:
Progressions for Handstand Push-Ups:
L-Seated Dumbbell Press
5 Wall Climbs
Handstand Push-Up Scaling Options by Coach Travis

Please reduce the load and/or volume to ensure you have at least 45-60 seconds of rest.

If you do not have access to a GHD machine then please complete weighted sit-ups instead of GHD sit-ups (20/14 lbs)

Prior to starting, chalk your hands and then place your chalked hands at the spot you’d like to kick up for your handstand push-ups. This will give you a visual of where you’ll place your hands each set for your handnstand push-ups. Depending on the strength of your handstand push-ups, start with either a small kip (for those who have good handstand push-up endurance) or with a large kip (for those who don’t have great handstand push-up endurance). You can read more tips on handstand push-up cycling here.

Fast cycling on the deadlifts/ The end position of your deadlift is knees locked out and butt squeezed at the top. I don’t want to see a ton of people leaning backand decompressing the spine to finish the deadlift (especially after handstand push-ups).

Your GHD machine should already be set up prior to the workout so you can slide right in. You should have a slight bend in your knees as you lay back so that as you sit-up you can drive the legs down and contract the quads to get a fast sit up. Touch the foot pedastal to complete the rep.

Use the run to ‘reset’ your mind for the next set.

Additional Optional Assault Bike Session

Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)