February 21, 2023 – Masters Program

Mobility & Prehab
Band Assisted Lat Stretch x 45 seconds
T-Spine Roll Out + Hold on Foam Roller x 90 seconds

followed by …

One-Two sets of:
Deadbugs Bottom Up KB Press x 7-10 reps (slow and controlled)

Furniture Slider Series:
Forward Reach in Plank x 10 reps
Lateral Reach in Plank x 10 reps
(switch sides)
Plank Walk x 15′

Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
120 seconds Bike @ easy-moderate pace
60 seconds of Kang Squats
60 seconds of Banded Glute Bridge

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Four sets of:
Landmine Single Leg RDL x 10 reps per leg
Rest 15 seconds per leg; Rest 60 seconds per set
Copenhagen Side Plank with Hip Drops x 30 seconds per side
Rest 60 seconds

B.
One set of:
10 Donkey Kicks

followed by …

Spend 3 minutes accumulating as many reps of handstand marching as possible (you may also use a box for assistance)

Rest as needed and then …

Eight sets of:
5-25′ Handstand Walk
Rest 30-60 seconds

You can substitute 1 Wall Walk for Handstand Walks if desired. We are just getting some touches on either your handstand walks or wall walks.

C.
35-54:
Complete as many rounds and reps possible in 15 minutes of:

Minutes 0:00-5:00
AMRAP:
10 Double Dumbbell Hang Clean and Jerks (50/35lbs)
10 Chest to Bar Pull Ups
15/12 Calorie Row

immediately followed by…

Minutes 5:00-10:00
AMRAP:
10 Double Dumbbell Hang Snatches (50/35lbs)
10 Toes to Bar
15/12 Calorie Row

immediately followed by…

Minutes 10:00-15:00
AMRAP:
10 Double Dumbbell Deadlifts (50/35lbs)
10 Pull Ups
15/12 Calorie Row

55+:
Complete as many rounds and reps possible in 15 minutes of:

Minutes 0:00-5:00
AMRAP:
10 Double Dumbbell Hang Clean and Jerks (35/20lbs)
10 Chin Over-the-Bar Pull Ups
12/10 Calorie Row

immediately followed by…

Minutes 5:00-10:00
AMRAP:
10 Double Dumbbell Hang Snatches (35/20lbs)
10 Toes to Bar
12/10 Calorie Row

immediately followed by…

Minutes 10:00-15:00
AMRAP:
10 Double Dumbbell Deadlifts (35/20lbs)
10 Jumping Pull Ups
12/10 Calorie Row

You do not restart on this workout when you change to the next 5 minute interval. Your score is the total number of rounds and reps completed.
Example: If you have completed 5 chest to bar pull ups and the clock reaches 5:00, you will move over to toes to bar to complete reps 6-10 before starting your row.

D.
Three sets of:
Front Rack Kettlebell Lunges x 16-20 reps total
Rest as needed
Banded Pull Aparts x 15-20 reps
Rest as needed

Athlete Notes:
Short, quick sets of work today! The intention behind todays session is to have you improving on grip strength, get comfortable moving double dumbbells and pulling while under fatigue. However, please STOP doing the workout if you feel like you are going to tear. Nobody has time for tears right now!

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.

Bike Option
Twenty sets of:
Assault / Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 20th set, Rest 2 minutes, then…

One set of:
Assault / Echo Bike
60 Seconds @ 120% of 20 Minute Test