October 16, 2020 – Invictus Masters

Mobility & Activation
Spend 5-10 minutes rolling out your traps

and pecs.

and then …

CrossOver Symmetry

Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory

x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
Every 2 minutes, for 10 minutes, complete:
Unsupported Seated Shoulder Press x 3 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 3 reps)
Rest 2-3 minutes

B.
Barbell Warm-Up/Prep:
5 Snatch Grip Deadlifts
5 Muscle Snatches
5 Overhead Squats
5 Hang Power Snatches
5 Hang Squat Snatches
5 Power Snatches
(unweighted barbell)

and then …

Three sets of:
Tall Snatch x 3 reps
Rest as needed
(keep this very light and work on speed)

Every 2 minutes, for 12 minutes, complete:
Power Snatch + Mid-Thigh Snatch + Snatch

Build to a heavy in the complex

C.
35-54:
For time:
100 Double-Unders
21 Thrusters (95/65lb.)
21 Bar Facing Burpees over the Barbell
15 Thrusters (95/65lb.)
15 Bar Facing Burpees over the Barbell
9 Thrusters (95/65lb.)
9 Bar Facing Burpees over the Barbell
100 Double-Unders

55+:
For time:
75 Double-Unders
21 Thrusters (65/45lb.)
21 Bar Facing Burpees over the Barbell
15 Thrusters (65/45lb.)
15 Bar Facing Burpees over the Barbell
9 Thrusters (65/45lb.)
9 Bar Facing Burpees over the Barbell
75 Double-Unders

Time Cap: 10:00

Smooth is fast on this workout! Complete your double-unders in as few sets as possible (ideally unbroken) and only break if you trip up. The thrusters should be unbroken and find a pace on your burpees that you can push. This is a fast one so have a sprint like mindset when you start on the 21-15-9.

D.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Chinese Pronated Grip Barbell Row x 10-12 reps
Rest as needed

Additional Optional Row/Bike Erg Session
Four sets of:
1500 Meter Row/3000 Meter Bike Erg
Rest 3 minutes