March 9, 2018 – Masters Open Program

Friday AM Session
Dynamic Mobility & Activation
Bench T-Spine Opener x 60 seconds

and then …

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)

and then …

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

A.
Three sets of:
Low Bar or Safety Bar Pause Squat x 3-4 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
Rest as needed

B.
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep

Followed by. . .

Ring Swings x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing + Pop Swing x 1 rep

C.
35-54:
Two sets of:
15 Double Unders
6 Overhead Squats (115/80 lb.)
1-3 Muscle-Ups
15 Double Unders
6 Alternating Dumbbell Snatches (50/35 lb.)
15 Double Unders
1-3 Bar Muscle-Ups

55+:

Two sets of:
15 Double Unders
6 Overhead Squats (75/55 lb.)
1-3 Chest-to-Bar Pull-Ups
15 Double Unders
6 Alternating Dumbbell Snatches (35/20 lb.)
15 Double Unders
1-3 Chest-to-Bar Pull-Ups

The purpose of this session is to learn your transitions – where you’ll place the barbell and dumbbell, how you’ll set them down. Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience. You have the option of doing 1-3 reps for the gymnastics movements. The reps are up to you depending on your skill level; if you are proficient with ring and bar muscle-ups then go with the higher rep scheme.

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.

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.

Friday PM Session
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

At the 8:00 mark, complete. . .

Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

At the 10:00 mark, complete. . .

Upper Body Warm-Up

A.
One set of:
Shoulder Circles x 10 each direction
Prone Plank Hold x 30 seconds
Scap Push-Ups x 10 reps
Rest 30 seconds
Push-Ups x 10 reps
KB Windmills x 5 reps per side
Turkish Get-Ups x 3 reps per side

and then …

Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Second Assault Bike Sprint

B.
Three sets of:
Overhead Squat x 5 reps (Bring grip in each set)
35-54: 115/80 lbs
55+: 75/55 lbs
rest as needed

At Game Pace:
35-54:
One to two sets of:
30 Double Unders
6 Overhead Squats (115/80 lb.)
1-3 Muscle-Ups
6 Alternating Dumbbell Snatches (50/35 lb.)
1-3 Bar Muscle-Ups

55+:
One to two sets of:
30 Double Unders
6 Overhead Squats (75/55 lb.)
1-3 Chest-to-Bar Pull-Ups
6 Alternating Dumbbell Snatches (35/20 lb.)
1-3 Chest-to-Bar Pull-Ups

C.
18.3
35-54:
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

55+:
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (75/55 lbs)
100 Double-Unders
12 Chest-to-Bar Pull-Ups
100 Double-Unders
20 Dumbbell Snatches (35/20 lbs)
100 Double-Unders
12 Chest-to-Bar Pull-Ups

Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability, and be sure to watch the video interview with Nuno Costa immediately after he performed 18.3 on Thursday night. 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 18.3 Preparation Tools.