February 26, 2020 – Masters Program

Mobility, Activation and Warm-Up
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Front Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 – 3 reps @ 65%
*Sets 4-5 – 3 reps @ 75%

Just One Round
35-54:
For time:
60 Toes-to-Bar
30 Calories Row
15 Thrusters (135/95 lbs)

55+:
For time:
50 Toes-to-Bar
25 Calories Row
15 Power Thrusters (95/65 lbs)

Find out how you can best tackle that big number of toes-to-bar before you start. Smaller sets with short breaks is going to be the best option for most of you. Be disciplined about keeping the break short by placing your chalk on a j-peg next to your station and staying focused on getting your hands back onto the bar.

Core Accessory Work
Three sets of:
Medball Alligator Crawls x 25′
Rest 15 seconds
30 seconds of Hollow Body Bounces x Max reps
Rest 15 seconds
Straight Body Ceiling Reach Sit-Ups x 10 reps (slow and controlled
Rest 15 seconds

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.

Additional Optional Strength Accessory Session
A.
Three sets of:
Front Rack Walking Lunges x 16 reps
immediately into …
Sandbag Squats x 10 reps
Rest 90 seconds

B.
Three sets of:
Bench Press x 8-10 reps
Rest 60 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 60 seconds

C.
400 Meter Sandbag Carry

35-54: 120/100 lbs
55+: 100/80 lbs