November 16, 2020 – Masters Program

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

Band Assisted Tricep Stretch x 30 seconds per side
Band Assisted Ankle Pulse 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 Hawaiian Squats (left)
10 Seconds Rest
20 Seconds Hawaiian Squats (right)
10 Seconds Rest
20 Seconds Press behind the Neck in Squat
(use a band for this and pull the band apart so there is tension, then press behind the neck)
10 Seconds Rest
20 Seconds Overhead Core Shuffle
(hold a band overhead in a snatch grip and pull the band apart so there is tension, then lean to one side and lift the opposite leg, back to center, lean to the other side and lift opposite leg. Accelerate the pace while maintaining a strong core)
10 Seconds Rest

Warm-Up Flow
Three rounds of:
20 Calorie Assault Bike/Ski Erg
15 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 minute, on the minute, for 6 minutes:
Muscle Snatch

Followed by…

Every 2 minutes, for 12 minutes:
Snatch x 1 rep

Build over the course of the 6 sets. Go by feel today – if you are feeling good then go for a new 1-RM. If you aren’t feeling great than just build to what feels good for the day.

B.
35-49:
For time:
150 Double Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double Unders

50-54:
For time:
100 Double Unders
75-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
75-Foot Handstand Walk
100 Double Unders

55+:
For time:
75 Double Unders
50-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
50-Foot Handstand Walk
75 Double Unders

Time Cap: 15:00

Please compare to October 5th, 2020.

Short and sweet! We have spent the past 6 weeks building in your handstand walk endurance so now is the time to showcase your hard work! Please make sure you know what your original time was on this workout so you have a goal to beat.

Scaling Options:
1 Wall Climb for every 25′ Handstand Walk
Single-Unders x double the amount of double-unders

C.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed

One set of:
Prone Lying Banded Hamstring Curls x 100 reps

Additional Optional Strongman Accessory Session

“Strongman Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-ball Over Shoulder
6 Push-Ups
9 Air Squats

35-49: 150/100 lbs
50-54: 125/75 lbs
55+: 100/50 lbs

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

followed by …

Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout 
5 Rear Delt Raises (Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes)

Max weight for 5 reps – pronated grip

Please compare to October 5, 2020.