August 31, 2024 – Masters Program

Mobility, Activation & Warm-Up
Assault Bike or Ski-Erg x 3-5 minutes @ easy pace (Keep HR under 115 BPM)

Banded Lat Stretch x 30 seconds per side
Banded Hamstring Pulse x 30 seconds per side

and finish with …

Two sets of:
Cozy Bent Leg Lift x 10 reps with a 5 second hold
Empty Barbell Front Squats x 10 reps

A.
Three sets of:
4 Front Squats @ 65%
Rest 30 seconds
2 Front Squats @ 70-75%
Rest 60 seconds

B.
Three sets of:
8 Strict Press @ 55-60%
Rest 1-2 minutes between sets

C.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
Into…
Three rounds of:
4 Handstand Push-Ups
8 GHD Sit-Ups
12 Single Arm Kettlebell Hang Snatches (24/16kg; 6/arm however you choose)

55+:
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
Into…
Three rounds of:
4 Handstand Push-Ups to 3″ riser
8 GHD Sit-Ups
12 Single Arm Kettlebell Hang Snatches (16/12kg; 6/arm however you choose)

GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)

Cooldown
10 minutes easy bike and every 2 minutes complete
10 Empty Barbell Bicep Curls

Conditioning Training Note
Front Squat
No tempo this week! You’ll complete 4 relatively easy front squats, add some weight to reach 70-75% and then with little rest complete 2 front squats. You’ll have a slightly longer rest, reduce the load again and complete the same format for a total of 3 sets.

Strict Press
Bumping the reps down a bit and slightly increasing the percentage. Keep the lower body locked out to maintain a true strict press for all 8 reps.

Conditioning
Be prepared for a midline BURN today. The combo of handstand push-ups + ghd sit-ups is always surpisingly challenging! Our suggestion for approaching todays conditioning piece is to stay mentally engaged on the run. It can be easy to check out during the 400 meter run but we want you to stay mentally engaged and focused here. You can back off on your last 100 meters so you can run straight to the wall and kick up into your handstand push-ups. Keep these unbroken and utilize different kip techniques based on your fatigue level (as you fatigue try to go into a bigger kip). Quick transition into the GHD machine for your sit-ups and then smooth hang snatches. Try to punch your arm up so your wrist is stable for when the kb lands.

Customization for Handstand Push-Ups (choose one of the following):
Dumbbell Push-Press
Push-Ups x 8 reps

Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Front Squat Sets
25:00-30:00 – Transition
30:00-40:00 – Strict Press Sets
40:00-45:00 – Transition
45:00-65:00 – Conditioning
65:00-70:00 – Transition
70:00-80:00 – Cooldown