December 17, 2022 – Masters Program

Mobility
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds

Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)

and finish with …

100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)

Hamstring Prehab
Two sets of:
15 Unweighted GHD Hip Extensions
Rest as needed
Single Leg Hip Bridge x 5 reps with a 3 second iso hold each rep (you may add weight if you’ve been following these progressions)
Rest as needed
15 Sumo Stance KB Deadlifts (light to medium weight)
Rest as needed

A.
Build to 80% of your 1-RM Deadlift

Followed by…

Four sets of:
Deadlift x 8 reps
Rest as needed

Start your first set around 70% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Every minute, on the minute, for 8 minutes (8 sets) of:
5 Toes to Rings + 5-25′ Handstand Walk

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 15 seconds
Handstand Marching on Box x 15 seconds
Wall Facing Handstand Marching x 15 seconds

*Make sure you have 10-15 seconds of rest to reset

C.
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
2 Rope Climbs
10 Double Dumbbell Snatches
10 Double Dumbbell Clean and Jerks
200 Meter Run
10 Double Dumbbell Snatches
10 Double Dumbbell Clean and Jerks

35-54: 50/35 lbs
55+: 35/20 lbs

**If you don’t have a rope them please substitute with 3-4 strict pull-ups per rope climb (use a band for assistance if needed)

Athlete Notes:
You asked and we shall deliver … rope climb volume is continuing into this week! Now that you’ve got some volume built with your rope climbs over these past few weeks we want you to do them slightly fatigued. You’ll start your sets with a 400 meter run that should be done at a moderate pace (this workout isn’t won with a new 400 meter time trial). Go straight to your rope and jump up to start your first rep! You may even want to have chalk on you so you can chalk up during the last 50 meters of your run. Big jump to the rope, strong foot clamp and bring the knees to your elbows. Can you do your climbs in 3 pulls or less?
Double dumbbell snatches are back! Please make sure you can *safely* execute the dumbbell snatch with the prescribed weight. If you can’t then please adjust the weights so that your shoulders stay happy. My suggestion would be to break up the dumbbell snatches into 2-3 sets but be really, really quick with your rest. This is just a quick release of your hands to give your grip a quick rest. Then try for unbroken on the clean and jerks. The 200 meter run will give your grip some time to recover, then same plan for the next set of snatches and clean & jerks. You should have at least 60 seconds of rest until the next interval starts so please adjust the reps / weight if that isn’t the case.

If you are working on your rope climb technique then check out this article to review some fundamentals

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs

followed by…

1-Mile Time Trial

followed by…

7-10 minute cool down jog