December 3, 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:
Nordic Hamstring Curl x 4-8 reps
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
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

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

Followed by…

Three sets of:
Deadlift x 12 reps
Rest as needed

Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
35-54:
For max unbroken reps:
Strict Handstand Push-Ups
Rest 60 seconds
Repeat until you have accumulated 40 total reps or FIVE attempts.

55+:
For max unbroken reps:
Strict Handstand Push-Ups to 5″ riser
Rest 60 seconds
Repeat until you have accumulated 40 total reps or FIVE attempts.

Strict Handstand Push-Up Substitutions:
As many Wall Walks as possible in 5 minutes

OR

Accumulate a total of 15 reps of Tempo Strict Handstand Push-Up Negative @ 31A1 (5″ riser for 55+)

C.
35-54:
For time:
Three rounds of:
15 Alternating Dumbbell Snatch (50/35lbs)
15 Wall Ball Shots (20/14 lbs to 10′ target)

Immediately followed by…

Five sets of:
30/15 Calorie Row
10 Burpees Over Erg
Rest 60 seconds

Immediately following your final 60 seconds rest…

Three rounds of:
15 Alternating Dumbbell Snatch (50/35lbs)
15 Wall Ball Shots (20/14 lbs to 10′ target)

This workout is unusual by having the rest in between rounds. This is to force you to push your paces on the burpees and not have this workout be on long, slow work. Record total time which includes your rest.

55+:
For time:
Three rounds of:
15 Alternating Dumbbell Snatch (35/20 lbs)
15 Wall Ball Shots (20/10 lbs to 9′ target)

Immediately followed by…

Five sets of:
30/15 Calorie Row
10 Burpees Over Erg
Rest 60 seconds

Immediately following your final 60 seconds rest…

Three rounds of:
15 Alternating Dumbbell Snatch (35/20 lbs)
15 Wall Ball Shots (20/10 lbs to 9′ target)

This workout is unusual by having the rest in between rounds. This is to force you to push your paces on the burpees and not have this workout be on long, slow work. Record total time which includes your rest.

Athlete Notes:
Final workout of the week is a multi couplet piece with some rounds and some sets. We’ve been doing a lot of dumbbell snatches so you should feel confident about cycling these. After that you’ll move into some sprintervals on the rower and burpees. Hit those hard, you should be aiming for 2 minute splits with a 60 second rest. We know you’ll be gassed after that so we want to see how well you can chip through the final three round piece. Hang on to that dumbbell and keep those wall ball shots unbroken.

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…

Three sets of:
1000 Meter Run @ 1 Mile PR Pace
500 Meter Jog @ Recovery Pace

followed by…

7-10 minute cool down jog