February 13, 2023 – Masters Program

Mobility & Prehab
5 Minutes Nasal Breathing Only Walk or Jog
Band Assisted Hip Flexor Stretch x 45 seconds
Band Assisted Perfect Stretch x 45 seconds
Switch sides

followed by …

One-Two sets of:
Right Leg Banded Clam Shells x 6 reps + 10 second iso hold
Right Leg Banded Leg Raises x 6 reps + 10 second iso hold
Left Leg Banded Clam Shells x 6 reps + 10 second iso hold
Left Leg Banded Leg Raises x 6 reps + 10 second iso hold
90/90 Hip Rotations x 10 reps
Rest as needed

Warm-Up
60 Seconds Assault/Echo @ easy pace
20 seconds PVC Pipe Rack Stretch per side
45 Seconds Assault/Echo @ medium pace
5 Deep Squat Progressions
30 Seconds Assault/Echo @ hard pace
10 Barbell Only Front Squats

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1 rep

*Set 1 @ 75-78%
*Set 2 @ 80-83%
*Set 3 @ 85-88%
*Set 4 @ 90-93%
*Set 5 @ 95-98%
*Set 6 @ 100+%

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 65-70%

C.
Four sets for times of:
16 Kettlebell Deadlifts
40 Foot Dumbbell Front Rack Lunge
12 Dumbbell Thrusters
40 Foot Dumbbell Farmers Carry Lunge
Rest or alternate with a partner 1:1 between sets

35-54: 32/24kg; 50/35 lbs
55+: 24/16kg; 35/20 lbs

D.
Four sets of:
20 Supinated Grip Band Pull Aparts (light band)
60 Second Prone Plank Hold
Rest as needed

Athlete Notes:
You are getting a lot of touches on various movements possibly seen in the Open today. The goal is to stay unbroken on all your movements, transition quickly between movements and make your reps count. You get rest after each set so that means we want you MOVING each set. Figure out what stance you like for your kettlebell deadlifts (I personally like a narrow stance) and make every rep count (hips need to be opened at the top and knees locked out).

Make note that you have two different variations of lunges; one is a front rack hold and the other is a farmers carry hold. For your final rep to count you need to step through the 40′ marker (you can do 20′ down and 20′ back). The same dumbbells will be used for your thrusters. Keep the chest up and sit back into your heels as you descend, setting yourself up to be powerful out of the hole. The goal is unbroken on these.

How consistent can you be across your sets with the rate of perceived exertion going up?

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.

Strongman Conditioning
Four sets of:
750/700 Meter Row
150 Foot Sandbag Carry (100-150/50-100lbs)
15 Burpees Sandbag Facing Burpees
Rest 2 minutes