March 20, 2015 – Masters Program

Workout of the Day
For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations.

A.
If possible, it might be a good idea to play with 2-3 sets of 3-5 handstand push-ups earlier in the day (a few hours before you do the workout) to make sure you understand what you need to do to comply with the movement standards for the handstand push-ups.

B.
Perform 15-20 minutes of mobility drills specific to the movements of 15.4, followed by 10-12 minutes of Dynamic Range of Motion and Activation Drills of your choice, and then…

Two Rounds at “Game Speed” of:
3 Handstand Push-Ups/Push Press
3 Cleans (185/125 lbs or 115/75 for 55+)

C.
Men & Women 40-54
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men: Clean 185 lbs
Women: Clean 125 lbs

Men & Women 55+
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men: Push Press 95 lbs and clean 115 lbs
Women: Push Press 65 lbs and clean 75 lbs

D.
Spend 10-15 Minutes on the Assault Bike or Concept 2 at a slow to moderate pace.