February 6, 2021 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 45-60 seconds per side

and then …

Accumulate 60 seconds completing thoracic twists

followed by …

Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side

Warm-Up Flow
For 15 minutes at 70-75% effort of:
15 Calorie Row
12 Russian Kettlebell Swings
9 Goblet Squats
30 second Back to Wall Handstand Hold

A.
Twelve sets of:
1 Banded Conventional Deadlift @ 45% Bar Weight of current 1-RM Deadlift + 30-35% Band tension when measured at lockout
Rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible.

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
“Open Workout 16.4”
35-54:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

55+:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (185/125 lbs)
55 Wall Ball Shots (20/10 lbs to 9′)
55 Calorie Row
55 Push Presses (95/65 lbs)

Athlete Notes:
Open workout 16.4 has the ability to expose many weaknesses and strengths. This is going to primarily test: mental fortitude, deadlift volume and handstand push ups strength.

This workout also has movements that will require you to hold yourself to a high standard when just training and no judge. It is easy to short your deadlifts or the lockout on your handstand push ups, but make sure you are do this workout with honest reps just as you would in Open so you have a clear understanding of where you are right now. We stress this point because during this open workout the handstand push ups were set to the standard of the arm measurement, if you remember, and that makes everything more challenging.

Now as you perform this workout you need to decide where you station to shine is since athletes are going to need to approach the four movements slightly different based on their personal strength and weaknesses. If you know you are good at deadlifts, then go for it on deadlifts. If you know that handstand push ups are going to be an issue for you then decide if you need to get there fast to have time rest between reps or if you need to get there calmly and feel a little more fresh in your lungs. The only universal truth is that athletes will need to push the pace as close to their redline as possible without exceeding it.

If you are not doing then Open then consider performing this with strict handstand push ups as kipping can put extra stress on your neck. If you are not able to perform handstand push ups than you may opt for performing hand release push ups.

C.
Two sets of:

Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps
Rest as needed

Additional Optional Rowing Endurance Session
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace