March 10, 2021 – Masters Program

Mobility & Activation
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed

followed by …

Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

A.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps @ 1011
Immediately followed by…
Single-Leg Hip Thrust x 10 reps @ 10X1
Rest 45 seconds and switch legs.

B.
35-54:
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

55+:
Six sets for times of:
15/10 Calorie Ski Erg or Row Sprint
Rest 30 seconds
15/10 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
15/10 Calorie Row or Burpee
Rest 30 seconds
15/10 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

Note your times per set, and then total time for the duration of the workout.

C.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Athlete Notes:
Today’s primary session is focused on giving those lungs a good flush before Friday. Assess how you feel coming into Wednesdays session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Accessory Option
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
10-15 Reps of PULL-UP VERSION
10-15 Reps of PUSH-UP VERSION

You choose your destiny today! Based on how you feel, select one of the below options for your session:

PULL-UP VERSION
Chest-to-Bar Pull-Ups
Chin-Over-the-Bar Pull-Ups
Strict Pull-Ups
Jumping Pull-Ups

PUSH-UP VERSION
Strict Handstand Push-Ups
Kipping Handstand Push-Ups (riser if needed)
Ring-Dip
Stationary Dip
Push-Up

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