June 5, 2023 – Masters Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing but nothing will change for you. However, if you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!

Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Masters program, you will also have access to the Invictus Athlete Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …

Two sets of:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 reps

followed by …

3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps

followed by..

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
2 Hang Snatches + Snatch + Pause Overhead Squat @ 60-75%

Pause in the overhead squat for 3 full seconds.

C.
Five sets of:
3 Snatch Pulls to Knee + Snatch High Pull @ 95-100%
Rest 90-120 seconds

The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation. The high pull should be performed as if you were going to snatch the weight.

D.
Five rounds at Zone 2 Pace:
400 Meter Jog
8 Double Dumbbell Front Squats
25/20 Calorie Ski or Row
8 Double Dumbbell Deadlifts (touch the front heads of the dumbbells to the floor)

Weight suggestions but adjust if needed to stay in Zone 2:
35-44: 60/45 lbs
45-54: 50/35 lbs
55+: 35/20 lbs

E.
One set of:
Banded Hamstring Curls x 100 reps
(complete in as few sets as possible)

General Training Notes
Lots of technique work for your snatches today! There is no % for the technique work but keep it light on the drop snatches so you can work on SPEED. The goal of the drop snatch is to work on speed and timing. Quickly move your feet out to your landing position and focus on moving your body as fast as possible to get under the barbell. You can add a little weight for the snatch balance but keep the focus on solid mechanics (you’ll get a chance to build heavy on those in the coming weeks). Then you’ve got a fun snatch complex. I want you all getting really comfortable in the bottom position of the snatch, which means spending time there! Make sure you pause for 3 full seconds in the overhead squat. You’ll finish with some pulling sets to reinforce strong pulls at your heavy snatch weight.

The conditioning is a fun Zone 2 piece that incorporates double dumbbell snatches! These are similar to a devils press but without the burpee .. you’re welcome. 🙂 This conditioning should take anywhere from 20-30 minutes as long as you keep in mind the zone 2 pace, which is staying within 65-70% of your max HR. We are looking to build aerobic capacity this cycle and Zone 2 will help that goal a tremendous amount!