February 20, 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 Overhead Squats

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

B.
Five sets for times of:
10 Thrusters
10 Bar Facing Burpees
50 Double-Unders
Rest 90 seconds or Alternate sets 1:1 with a partner.

35-54: 105/75 lbs
55+: 75/55 lbs

C.
Three sets of:
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60 seconds

Athlete Notes:
Speed and leg explosion here. The weight for the thrusters should be something that you’re comfortable completing the 10 reps unbroken. Then we want to see quick pace on the burpees, and then pick that rope up and go for unbroken reps. If you need to break then no worries, don’t get flustered. Just reset, stay calm and keep jumping on. Tag your partner or rest the amount of time it took you to complete the set.

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
20 Minute Concept 2 Bike Erg @ Slightly Above Zone 2 Pace
*Every 4 minutes, including 0:00 and at 20:00 perform a 200 Foot Sandbag Bearhug Carry (100-150/50-100lbs).