November 30, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to work through these drills:
Banded Tricep Stretch
Banded Pec Stretch
T-Spine Hold on Foam Roller
Banded Hip Flexor Stretch

Warm-Up Flow
Three rounds of:
200 Meter Run
10 PVC Pipe Pass Thrus
10 PVC Pipe Press from behind the Neck
200 Meter Run
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch

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 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-7 @ 65% of 1-RM Snatch
*Sets 8-10 @ 70% of 1-RM Snatch

B.
35-54:
Every 8 minutes for 24 minutes (3 sets):
30/22 Calorie Row or Ski-Erg
10 Burpee Box Jump Overs (24/20″)
30 Toes-to-Bar
125 Double-Unders

55+:
Every 8 minutes for 24 minutes (3 sets):
25/17 Calorie Row or Ski-Erg
10 Burpee Box Jump/Step Overs (24/20″)
20 Toes-to-Bar
75 Double-Unders

Scaling Options:
Toes-to-Bar
Knees-to-Elbows
V-Ups

Double-Unders
Half the reps
Single-Unders x Double the reps

Sustained efforts today! If you have less than 60 seconds of rest then please adjust the reps to ensure you have a minute or more of rest. Your heart rate will be high on this so try and be efficient on every movement without being frantic. For those who are strong with their double-unders, try and go unbroken for as long as possible. Take a calming breathe before you start your double-unders and use that station to calm your breathing. What? Calm my breathing during double-unders? How is that possible you may ask? Try these tips:

1 – Relaxed shoulders and wrists. Keep em’ loose
2 – Find a spot to stare at on the wall and keep your eyes on that spot
3 – If DU aren’t a strong point for you then strategically plan in breaks

C.
Three sets of:
Single Leg Romanian Deadlift x 8 reps @ 3011
Rest 45 seconds each leg; 60 seconds after the set
Dumbbell Floor Press x 10 reps
Rest 60 seconds

Additional Optional Strongman Accessory Session
Every minute, on the minute, for 8 mins:
5 Pronated Barbell Rows + 5 Overhead Sandbag Toss
(please use a weight that allows you to move through the tosses fairly quickly. Focus on hip extension)

Followed by …

Three sets of:
Sled Drag x 50 meters + Sandbag Squats x Max Reps
Rest 2 minutes

*Choose a weight that will allow you to get 15-20 reps on the first set. That won’t happen on the last set but that should be the goal for set one.

Followed by …

Every minute, on the minute, for 5 mins:
Side-Delt Raises x 5 reps + Bicep Curls x 5 reps