October 5, 2020 – Invictus Masters

Mobility & Activation

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

and then …

Two sets of:
20 Seconds Single-Arm Lat Pull Down
Rest 10 Seconds
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
Rest 10 Seconds
20 Seconds Squat Pass Thrus
Rest 10 Seconds
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
Rest 10 Seconds

A.
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Muscle Snatch
10 Barbell Overhead Squats

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.

B.
Two sets of:
45/33 lbs Snatch Push Press + Overhead Squat x 5 reps

Followed by …

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes, complete (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-70%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

C.
35-49
For time:
150 Double Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double Unders

50-54
For time:
100 Double Unders
75-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
75-Foot Handstand Walk
100 Double Unders

55+
For time:
75 Double Unders
50-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
50-Foot Handstand Walk
75 Double Unders

Time Cap: 15:00

Short and sweet! This workout is a highly skilled conditioning piece so please scale if you don’t feel confident performing the above movements while under fatigue. This is a great test to see how your handstand walks fair while under fatigue! To make this workout more challenging, only allow yourself to come down every 25′ on the Handstand Walk.

Scaling Options:
1 Wall Climb for every 25′ Handstand Walk
Single-Unders x double the amount of double-unders

D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Single-Arm DB Row x 6-8 reps per side @ 2111
Rest 60 seconds

Optional Additional Strongman Accessory Work
“Strongman Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-ball Over Shoulder
6 Push-Ups
9 Air Squats

35-49: 150/100 lbs
50-54: 125/75 lbs
55+: 100/50 lbs

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

followed by …

Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Rear Delt Raises (go heavy!)