December 13, 2017 – Masters Program

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

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch

The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.

B.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1

These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

C.
Every 8 minutes, for 24 minutes (3 sets), complete:
Row 1000 Meters
Burpees over the Erg x 10 reps
Double-Unders x 30 reps
Strict Handstand Push-Ups x (designated age divisions)

35-49: 15 Strict Handstand Push-Ups
50-54: 10 Strict Handstand Push-Ups
55+: 10 Knee Elevated Strict Handstand Push-Ups

*Adjust handstand push-up volume if needed. You should have at least 60 seconds of rest on sets 1 and 2.
**Athletes who don’t have Strict Handstand Push-Ups can substitute L-Seated DB Presses