September 4, 2024 – Masters Program

Mobility, Activation & Warm-Up
5-8 Minutes Rowing @ easy pace (HR should be under 105 BPM)

and then …

Two sets of:
Bird Dogs x 10 reps per side
Bear Crawl with Wrist Stretch x 25′
Dead Bug x 20 reps (10 per side and alternate)
Static Hang on Pull-Up Bar x 20 seconds
Rest as needed

and finish with …

Two sets of:
60 seconds of Hamstring Walkouts
* Hips stay elevated the entire time – focus on creating
lots of tension through the hamstrings by digging your
heels in the ground as you move them and stay long
in the torso.
60 seconds of Rest

A.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 65%
Set 5: 3 reps @ 75%
Set 6: 1 rep @ 85%
Rest 2 minutes between all sets.

*No touch and go.

B.
Two sets of:
Single-Arm Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Landmine Cossack Squats x 12-16 reps total
Rest 30 seconds

C.
Every 9 minutes, for 27 minutes (3 sets of):
400 Meter Run
10 Dumbbell Bench Press
20 Dumbbell Deadlifts
10 Dumbbell Bench Press
400 Meter Run

35-54: 50/35 lbs
55+: 35/20 lbs

Cooldown
Spend 5 minutes rotating through these stretches:
Calf & Hamstring Combo Stretch
Rig Lat Stretch
Rig Single Arm Shoulder Stretch

Conditioning Training Note
Deadlift
We are doing the wave today!! Building up to a heavy-ish single, backing off slightly and then building up to a heavier single. I love wave sets for our athletes because it is a tricky fun way to get some heavier loads on the bar without doing a ton of volume!

Strength Accessory Sets
Landmine work today! You’ll be pairing upper body pulling with lower body hinging. The stabilizing muscles required for something like a landmine row is awesome because it helps train some of the smaller muscles, like your rhomboids and rear delts, that sometimes get neglected with the bigger lifts. Pair that with cossack squats, which help increase strength and flexibility, and you’ve got a well rounded strength accessory set.

Conditioning
Now you’ve got a fun, longer conditioning session on the schedule for today! If you want to challenge yourself then bump those dumbbell weights up a bit and do a ‘heavy’ verison of this conditioning piece. Sandwiched between some 400m runs you’ll be doing dumbbell bench and dumbbell deadlifts. Try to be steady with these movements – you should be able to go unbroken but your pecs will feel it on the deadlifts. Just holding the dumbbells in that position will require a lot of pec activation and so this being paired with the bench will definitely be an upper body challenge. You should have around 90 seconds of rest so adjust if needed. Shake out your arms during your runs so you can really focus on staying unbroken on your dumbbell work. Have fun with this pump conditioning session!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Deadlift Set Up
20:00-35:00 – Deadlift Sets
35:00-40:00 – Transition
40:00-50:00 – Strength Accessory Sets
50:00-55:00 – Transition
55:00-82:00 – Conditioning
82:00-90:00 – Cooldown