March 30, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
Against a 5-minute running clock:
50/35 Calories of Assault Bike
(55+: 40/25 Calories of Assault Bike)
Max Reps of Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of two sets.

Rest until the running clock reaches 15:00, and then…

Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(https://www.youtube.com/watch?v=KzJNUj420Z0)
(55+: 40/25 Calories of Assault Bike)

Rest 2 minutes, and repeat for a total of two sets.

Rest until the running clock reaches 30:00, and then…

Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
(55+: 40/25 Calories of Assault Bike)

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Followed by. . .

Three sets of:
15 Double Kettlebell Bent-Over Rows
30 Band-Resisted Lat Pulldowns

Athlete Notes:
You will start off with some death marches to isolate the hamstrings and will move into turkish get-ups. Please take your time on the turkish get-ups to focus on a quality movement in every phase of the get-up.

Bodyweight conditioning today so assess how your body is feeling (especially if you hit 21.3 & 21.4 yesterday) and just gauge the intensity off what your body tells you. Remember … transition week. 🙂

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

Strongman Option
A.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
Two sets of:
150-Foot Bearhug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed

A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.