July 14, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes rolling out your t-spine and do some breathe work there

Banded Hip Flexor Stretch x 60 seconds each leg (while there bring the arms overhead and breathe into the stretch)
Xiopang Shoulder Rotations x 10 forward/10 backward per arm
Plank Forward Taps x 10 reps per arm
Plank Lateral Taps x 10 reps per arm

Skill-Based Movement Primer
Four sets for times of:
Sprint Start Row

and into …
60 Seconds of Rowing
3 x Large Ring Swings
12 Single Arm Dumbbell Overhead Squats (6 per arm)
Rest 60 seconds

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1-2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
35-54:
Four sets for times of:
15 Burpee Box Jump Overs (24/20″)
15 Overhead Squats (95/65 lb.)
20/15 Calorie Assault Bike or Echo Bike
Rest 4 minutes

55+:
Four sets for times of:
15 Burpee Box Jump/Step Overs (24/20″)
15 Overhead Squats (65/45 lb.)
20/15 Calorie Assault Bike or Echo Bike
Rest 4 minutes

Please reduce the load if you aren’t able to do the OHS in two sets or less.

Athlete Notes:

Today we have a classic “oh crap here we go again” style Invictus workout. These are great tests of your ability to replicate performances with a short rest. They’re also a great way to get good volume in under higher intensity (because of the rest). We’re going to reverse engineer this workout to talk about strategy… Ending on a machine is just purely mean, but good for you! There’s no strategy on the assault bike, there is only one word.. GO! It’s the last movement before a four minute rest so you might as well send it with what you have in the tank! You’ll likely be pretty tired coming off the burpees and overhead squats, so we don’t foresee any world records being set, but put your head down and give it your best! For the overhead squats, don’t let yourself stand at the top too long, flash your hips and go right back into that next rep. These are all about reducing time under tension, and your shoulders will likely start to get shaky before your legs go. We see a lot of athletes do a great job straightening their knees out, but leaving their hips in about a quarter bend position (when trying to go fast), so use this workout as a good opportunity to practice great movement standards while still trying to go fast. The first movement is a tricky one.. you can go fast to get them done, but then you’ll likely elevate your heartrate and be more fatigued going into the overhead squats, or you can do what we’d likely recommend and take them at a challenging, but not break-neck pace. Think of this pace much like you were going to do our 5 minute test “Desire”. At the end of it all, the goal is to be consistent across the board, so hammer out that first set, and see if you can hold on!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. Your goal should be to stay as close to your 5K PR Pace as possible and trust your ability to recover during each three minute rest period.