MAY 23, 2023 – MASTERS PROGRAM
Mobility + Activation
3 Minutes Banded Scarecrow
10 Alternating Reverse Lunges
3 Minutes Squat Rocks
10 Alternating Lateral Lunges
Two sets of:
Incline Y’s, T’s, W’s x 6-8 reps each
Bird Dog Rows x 6-8 reps per side
Warm-Up
Two sets of:
Run x 200 Meters
Frog Rocks x 60 seconds
PVC-Weighted Cross-Bench Pull-Over x 60 seconds
Followed by…
Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Pike Pulse x 20 reps
A.
Take 5 minutes to establish your longest freestanding handstand hold. The hold must take place inside a 4-foot x 4-foot box. Movement in the box is allowed but if the athletes feet touch the ground or any portion of the hand touches the box then time stops.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 4 minutes, for 24 minutes (6 sets) for max calories:
20 Seconds of Assault/Echo Bike
100-Foot Sandbag Bear-Hug or Double Kettlebell/Dumbbell Front-Rack Carry
(weight up to the athlete)
General Training Notes:
More testing today! We are finishing the freestanding handstand hold progressions with a max hold test today. This is a similar layout to the Masters Semi-Finals Event 3B test. Set up a 4X4 box and attempt as many times as you’d like within 5 minutes to achieve your max hold. You can move as you’d like within the 4×4 box but if a sliver of your finger touches the box you must come down.
Then you’ll be testing your 1-RM clean & jerk. Take about 5-10 minutes to build to your starting weight @ 75% and then start the clock. Please film so we can all celebrate your new clean & jerk PR.
You’ll finish with a little V02 Max burner. You have 6 sets of 20 second bike spring followed by a heavy carry (either sandbag bear hug or heavy KB/DB front rack carry). This will be challenging as you go from a sprint to a hold so your lungs will feel like they are going to explode; that is okay! Calm your breathing as you walk and know you’ll get about 2-2:30 minutes of recovery per set. You will record total calories achieved for the 6 sets.
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.
Row
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 1,000 Meters or BikeErg 2,000 Meters
Compare to April 4, 2023