December 12, 2017 – Masters Program

*Have you registered yet for the Invictus Athlete Online Competition? If not, you can do so here

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Dynamic Mobility & Activation
Start the clock and:
Spend 8 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 8:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 12:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 75%
*Sets 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 95%

B.
Four sets of:
DB Press x 4-6 reps (no tempo)
Rest 60 seconds
Side Hand Plank w/Hip Circles x 15 reps per side
Rest 60 seconds

C.
35-49:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (185/125 lbs)
Muscle-Ups x 10 reps

50-54:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (155/115 lbs)
Muscle-Ups x 6 reps

55-59:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (135/95 lbs)
Ring-Dips x 10 reps

60+:

For time:
Row 1000 Meters
Ground to Overhead x 15 reps (95/65 lbs)
Stationary Dips x 10 reps

D.
Three sets of:
Landmine Rows x 8 reps per side
Rest as needed

Optional Session

(Best performed 3-4 hours between sessions)
Two sets of:
Viking Sloth Press x 10 reps
Rest as needed

Followed by …

Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps + Ab Wheel Roll Outs x 5 reps

Followed by …

Three sets of:
Sandbag Clean & Press x 10 reps
Rest as needed

(choose a weight that is challenging but you can do unbroken)