February 23, 2018 – Masters Open Program

AM Session

Mobility, Activation and Warm-Up
A.
Two sets of:
Bird Dogs x 5 reps per side
Single-Leg Hip Bridge x 10 reps per side
Hollow Rock Hold x 30 seconds

and then . . .

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang

x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

One set of:
Nose-to-Wall Handstand Hold x 60 seconds
55+: Wall Walks x 3 reps
Strict Toes-to-Bar x 10 reps

B.
60 second row @ desired pace
Rest 30 seconds
GHD Hip Extensions x 10 reps @ 2011
Rest 30 seconds
60 second row @ desired pace
Rest as needed and then …

Two sets of:
10 Hang Cleans (5 per side)
Rest as needed
*Practice how to bring the DB down into the next rep

Rest 10 minutes and then …

Two sets of:
8 Toes-to-Bar
10 Hang Cleans (4 per side)
14/12 Calorie Row
*First set is at 80-85% and then the next set is at game pace

C.
Take 5-10 minutes to cool down by getting onto an erg or on an assault bike and rowing or pedaling for 5-10 minutes at a very easy pace.

Utilize a portion of your morning to do some light, focused mobility and practice good breathing. Use this time to visualize either on your own or use Heidi’s visualization. You can get the visualization for 18.1 here.

PM Session
Mobility, Activation and Warm-Up

A.
Row x 500 meters at a light pace

and then …

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

and then …

Two sets of:
Assault Bike x 15 calories @ 60-65/50-55 RPMs
Push-Ups x 10 reps

B.
One to Two rounds of:
6 Toes-to-Bar
6 Hang Clean and Jerks (3 per side)
8 Calorie Row
Perform at desired pace of the workout. The movements and transitions are to be performed at game speed so you feel the pace of the event. Then be ready to replicate it when you hear “3,2,1 Go”

35-54: 50/35 lbs
55+: 35/20 lbs

Rest 5-10 minutes and then . . .

C.
18.1
35-54:

Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean and Jerks (50/35 lbs)
14/12 Calorie Row

55+:
35-54:
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean and Jerks (35/20 lbs)
14/12 Calorie Row

D.
Take 5-10 minutes to cool down by getting onto an erg or on an assault bike and rowing or pedaling for 5-10 minutes at a very easy pace.

Strategy Considerations and Preparation Notes
I know this is rough on some of you who don’t read well, but please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been so blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season. Please click here for our 18.1 Preparation Tools.