Mobility
Banded Pec Stretch x 45 seconds per side
Banded Lat Stretch x 45 seconds per side
Activation & Warm-Up
Two sets of:
Ski Erg x 60 seconds @ easy pace
Shoulder Circles x 10 reps each direction
Shoulder Tap + Push-Up x 5 reps
90/90 Hip Rotations
and then …
Overhead Bamboo Hold x 60 seconds (you may use anything you’d like here but try to make it a bit unsteady)
A.
Every minute, on the minute, for 10 minutes:
3 Speed Deadlifts @ 75-78%
B.
Every 60 seconds, for 9:00, complete (3 sets):
Station 1 – Half Kneeling Landmine Press x 8-10 reps (right)
Station 2 – Half Kneeling Landmine Press x 8-10 reps (left)
Station 3 – Bicycle Kicks x Max reps in 45 seconds
C.
“The Gallows”
Against a 3-minute running clock …
300/250 Meter Row
3 Deadlifts
3/2 Rope Climbs
150-Handstand Walk
Rest 60 seconds and repeat for a total of THREE sets or until the athlete has completed 150-feet of handstand walking.
35-49: 275/205 lbs; 25′ handstand walk increments
50-59: 185/125 lbs; 10′ handstand walk increments
60+:
Against a 3-minute running clock …
250/200 Meter Row
3 Deadlifts (155/105 lbs)
3/2 Rope Climbs or 9 Strict Pull-Ups
150-Handstand Walk (5′ increments OR 150/100 lb sandbag carry)
Rest 60 seconds and repeat for a total of THREE sets or until the athlete has completed 150-feet of handstand walking.
You must decide before starting if you will be doing rope climbs or pull-ups and if you are doing a handstand walk or sandbag carry. You can’t switch movements once you’ve started.
D.
Three sets of:
Weighted Anchored Sit-Ups x 25 reps
Rest 90 seconds
General Training Notes:
Okay everyone – this is the last progression in your speed deadlift cycle! You are building to the highest % so far in this cycle but still keeping focus on maximal speed for 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. You’ll move into some single arm pressing and oblique work. Please make sure you load appropriately so that you aren’t rotating as you press.
Then you guys are doing another event from the Masters Fitness Collective happening this weekend! Good thing you worked a ton on your rope climb technique earlier in the week and you’ve been focusing a ton on handstand walking this cycle. 😉 So you will need to move FAST in order to get off the row, get your rope climbs in and have enough time to go to work on your handstand walk. Be mindful of the increment requirments for your age group. This may mean taking a moment to get composed and get your heart rate down. If you reach 150′ before the 3rd set then your workout is done.