November 9, 2020 – Masters Program

Mobility & Activation
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

and then …

Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest

Warm-Up Flow
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Muscle Snatch
10 Barbell Overhead Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Snatch + Snatch @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Pulls x 2 reps @ 90-100%

B.
35-49:
Every 5 minutes, for 15 minutes (3 sets):
75 Double Unders
5/3 Rope Climbs or 20/15 Strict Pull-Ups
75-Foot Handstand Walk
20 Toes-to-Bar

50-54:
Every 5 minutes, for 15 minutes (3 sets):
50 Double Unders
4/2 Rope Climbs or 15/10 Strict Pull-Ups
50-Foot Handstand Walk
20 Toes-to-Bar

55+:
Every 5 minutes, for 15 minutes (3 sets):
50 Double Unders
3/1 Rope Climbs or 10/5 Strict Pull-Ups
25-Foot Handstand Walk
15 Toes-to-Bar

Handstand Walk Scaling Options:
1 Wall Climb + 10 Wall Facing Handstand Marching for every 25′
10 Handstand Marching on Box for every 25′

Please ensure you have a least 30 seconds of rest each set. If you aren’t going to have 30 seconds of rest then please reduce the reps and/or distance of the handstand walks.

Over the past 6 weeks we’ve been building stamina in your handsand walk and rope climbs. Today is an opportunity to show consistency with these movements in an interval based conditioning session. Linked are a few videos that can help you be more effecient in each movement:
Double-Unders
Rope Climb

Handstand Walk
Toes-to-Bar

C.
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds

Additional Optional Strongman Accessory Session
Every minute, on the minute, for 8 minutes:
5 Supinated Grip Bent Over Row (heavy)
5 Ab Wheel Rollouts

At the 15 minute mark. . .

Against a 2 minute clock:
200 Meter Sprint (Assault Runner if possible)
Max Sandbag or D-Ball Over Shoulder
Rest 60 seconds and repeat for a total of SIX sets

35-49: 150/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs