February 14, 2023 – Masters Program

Mobility & Prehab
Spend 5-10 minutes rolling out any hot spots

followed by …

One-Two sets of:
Furniture Slider Hamstring Curls x 10 reps (you can use a foam roller if you don’t have furniture sliders)
Weighted Frog Pumps x 10 reps
Face Down GHD Hold x 60 seconds

Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
200 Meter Run or Row
15 Supine Banded Lat Pull Down
15-30 seconds Hang from Pull-Up Bar

Barbell Complex (empty barbell)
1 Clean Grip Romanian Deadlifts
1 Clean Pulls
1 Hang Power Cleans + Push Press
1 Power Cleans + Push/Split Jerk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 6 minutes (3 sets):
3 Hang Cleans @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean @ 70%

B.
Every minute, on the minute, for 3 minutes:
10 Power Cleans

35-54: 135/95 lbs
55+: 95/65 lbs

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
7 Power Cleans
Max Double Unders in the remaining time
35-49: 175/125 lbs
50-54: 155/105 lbs
55+: 115/75 lbs

C.
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
250 Meter Row
20 Toes to Bar
500 Meter Row

55+:
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups to 5″ riser
250 Meter Row
20 Toes to Bar
500 Meter Row

Scaling Options for Handstand Push-Ups:
Choose a drill from this article
or L-Seated DB Press for total # of strict reps

Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups

General Training Note:
You’ll be doing some barbell cycling starting with Grace weight. This should feel like a ‘primer’ to the heavy cleans coming up in the next section. Make sure you flash the elbows at the top of your rep and lock out your knees (avoid getting any no reps). And remember … BREATHE. I see people make barbell cycling way harder then it needs to be just because they are holding their breathe during touch and go reps. Keep those airways open.**Please cap yourself at 200 total double unders**

Okay, before you start your 10 minute amrap chalk up the floor so you know where your hands need to go for your sHSPU. Try wearing sweat bands to reduce sweat pooling on the floor and you slipping in your handstand position. Avoid going to grindy reps on these; keep your pressing fast out of the hole (even if this means doing fast singles). ThenI had you all focus on your sprint start and quick transition out of the erg last week. This week you are putting that practice to use! You’ve got a lot of rowing to do in a relatively short amrap so you want to maximize your time on the erg by employing a sprint start and have strong, powerful strokes. Transition smoothly to your toes-to-bar and don’t be surprised if your midline is tired … the row/t2b combo can do that to you so break up when you start to feel out of rhythm. I’d rather you come off sooner then hang and readjust your kip rhythm. Ease up on the last 75-100 meters of your 500 meter row so you can bring the heart rate down and be prepared to kick right into your sHSPU for the next round.

Everyone’s goal for today is to get zero no reps on the sHSPU. Make sure you (1) start your rep with arms locked out and both feet on the wall as opposed to kicking up and starting to descend before both feet are on the wall and (2) making your last rep count by locking out and keeping both feet on the wall.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Bike Option
Six-Eight sets of:
Assault / Echo Bike x 10 Calories
15 Push-Ups
Rest 90 seconds