Mobility, Activation & Warm-Up
400 Meter Run @ easy pace
Hamstring Floss x 60 seconds per side
400 Meter Run @ medium pace
Two sets of:
Medball Hamstring Curl x 10 reps
Single Leg RDL x 10 reps per leg
Reach Thrus x 3 reps
and finish with …
Back Extension Hold x 60 seconds
A.
Toes to Bar Skill Work
One set of:
L-Hang Lifts on Bar x 5-6 reps or Table Press Leg-Lifts x 10 reps
Toes-to-Bar Mount x 4 reps
followed by …
Every minute, on the minute, for 5 minutes:
Kipping Half Toes-to-Bar x 5-10 reps*
**If you are proficient with toes-to-bar then please complete 5-10 reps of toes-to-bar each minute
B.
Every minute, on the minute, for 9 minutes:
3 Speed Deadlifts @ 60%
**Seel Note**
C.
Four rounds for time of:
400 Meter Run or 1000 Meter BikeErg
20 Russian Kettlebell Swings
20 Hand Release Push-Ups
20 V-Ups
35-54: 32/24 kg
55+: 24/16kg
TIME CAP = 30 MINUTES
D.
Three sets of:
15-20 Dumbbell Neutral Grip Bench Press
12-15 Chest Supported Rows
Rest as needed
General Training Notes:
You’ll start off your Saturday with some toes-to-bar skill work! If you are struggling with this skill then please film for me and upload to the Masters Facebook group!
You will be doing one less set of the speed deadlifts this week but your % has gone up. The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
More russian kettlebell swings!! Are you getting an idea of what we are working on this cycle? POWER! And RKS are one of our most favorite movements to add to a conditioning piece to work on power output. Your swings should be unbroken on todays conditioning. Try to keep the body strong and tight as you complete your push-ups. If the volume is high for you with the push-ups then place a barbell on a rack at a height that will allow you to continue doing your push-ups if you hit failure working off the floor. Then hold yourself to the v-up standard that was in this years qualifiers. (hellllllloooo core). The conditioning can be done at a conversational pace.
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifier Event 23.2
For time:
9 Burpee Box Jump Overs (24/20″)
9 Shoulder to Overhead
12 Burpee Box Jump Overs
12 Shoulder to Overhead
15 Burpee Box Jump Overs
15 Shoulder to Overhead
35-54: 135/95 lbs
55-59: 115/75 lbs
60-64: 95/65 lbs
65+: 75/55 lbs