October 7, 2020 – Invictus Masters

Mobility & Activation
Take 5-10 minutes to roll out your 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.

A.
Complete at 70-75% perceived exertion:
500 Meter Row
15 Ring Push-Ups
60 Second Plank Hold
15 Ring Rows
30 Second Hollow Body Hold
15 Large Ring Swings
30 Second Candlestick Roll
10 Strict Pull-Ups (or 5 Strict Chest-to-Bar 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.

B.
“Invictus Muscle-Up Density Test”

For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set. If you only have 1 ring muscle-up then your score is 1.

If you do not have muscle-ups, then complete the below:

Chest-to-Bar Density Test
For max reps:
90 seconds of Chest-to-Bar
Rest 60 seconds
60 seconds of Chest-to-Bar
Rest 60 seconds
30 seconds of Chest-to-Bar

Note reps achieved for each set.

C.
Every 3 minutes, for 18 minutes, complete:
Sumo Deadlift x 8 reps @ 40-50% of 1-RM Deadlift

D.
For time:
Row 1,000 Meters

immediately followed by…

Three rounds of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

immediately followed by…

800 Meter Run

35-54: 155/105 lbs
55-59: 125/85 lbs
60+: 95/65 lbs

Please compare results to August 12, 2020.

Hello grip! This workout gets spicy real quick. The 1,000 meter row is really just a buy in for the real work. Keep that row at a decent pace but one that will allow you to quickly get off the erg and go right into your first DT set. One of the best ways that I’ve seen DT done is to do 11 deadlifts with a mixed grip, break, then 1 deadlift with a normal grip + 9 unbroken Hang Power Cleans + 6 unbroken Push Jerks. If you need to break the HPC then break at the 8th rep. Pick up the barbell and complete your last HPC and then go into 6 unbroken Push Jerks. Then empty the tank on that run!

Optional Additional Engine Accessory Work
Six sets for max calories:
30 second Assault Bike/Ski Erg Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike/Ski Erg Sprint @ 95+%
Rest 2 minutes