December 16, 2020 – Masters Program

Mobility & Activation
Banded Lat Stretch x 45 seconds per side

Banded Tricep Stretch x 45 seconds per side

Upper Body Warm-Up Series x 10 reps each position

Warm-Up Flow
400 Meter Run Nasal Breathing Only

Followed by…

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Followed by. . .

400 Meter Run Nasal Breathing Only

A.
Three sets of:
Tempo Bench Press x 4-6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 2 minutes

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)

B.
Three rounds for time of:
8 Deadlifts
16 Handstand Push-Ups
24 Calorie Row

35-49: 315/225 lbs
50-54: 295/205 lbs
55-59: 275/185 lbs; 12 Handstand Push-Ups
60+: 255/165 lbs; 12 Handstand Push-Ups with 3″ riser

Scaling options:
Handstand Push-Ups:
L-Seated Dumbbell Press
6-4-2 Wall Climbs (35-54)
5-3-1 Wall Climbs

(55+)

You’ve got some heavy deadlifts paired with being inverted on the menu today! This means keeping your back from being overextended is crucial! Please lower the weight on the deadlifts if you can’t maintain good form in the workout. To make sure you are kicking into the same spot every time for your handstand push-ups, chalk up your hands and place them on the mat where you’d like to kick up so you have a visual during the workout.
Keep yourself from overextending in your handstand push-ups by mentally cuing yourself to pull your ribs down and pin them to your back. Be powerful with your row but again, maintain a strong and neutral (flat) back during your row. Be sure to implement the ‘quick release’ method since you’ll be getting in and out of the erg a few times during the workout.

Quick Release Method

C.
Three sets of:
Glute Ham Raises x 8-10 reps
Rest 60 seconds
Russian Twists x 30 seconds
Rest 60 seconds

D.
Three sets of:
Half Turkish Get-Ups x 5 reps per side
Rest 15 seconds
Prone Plank X Hold x 30 seconds per side (opposite hand and leg extended)
Rest 2 minutes

Additional Optional Assault Bike Session
Twenty Five sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest

*Please note total Calories