February 6, 2023 – Masters Program

Mobility + Prehab
5 Minutes Nasal Breathing Only Walk or Jog and then …

Over the course of 4-6 minutes, rotate between the following two stretches spending about 60 seconds in each before switching:
Hip Flexor Stretch
Squat Rocks

followed by …

Two sets of:
Adductor Squeeze x 30 seconds
Medball Squeeze Hip Bridges x 10-12 reps
Banded Internal Hip Rotations x 5 reps per leg with a 3 second hold
45 Seconds per side Single Leg Balance (on a Boso Ball if you have it)
Rest as needed

Warm-Up
Three sets, at a relaxed pace, of:
250-500 Meter Row
Alternating Lateral Full Kneeling Med-Ball Overhead Slams x 10 total reps
60 seconds single arm DB Overhead Squat (30 seconds per side; you select the weight that allows you to safely perform this)

A.
Every 2:30, for 12 minutes (4 sets):
Front Squat x 2-3 reps

*Sets 1-2 @ 80% of 1-RM
*Sets 3-4 @ 85%

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 83-85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
35-54:
For time:
3 Wall Walks
3 Chest-to-Bar Pull-Ups
3 GHD Sit-Ups
6 Wall Walks
6 Chest-to-Bar Pull-Ups
6 GHD Sit-Ups
9 Wall Walks
9 Chest-to-Bar Pull-Ups
9 GHD Sit-Ups
12 Wall Walks
12 Chest to Bar Pull Ups
12 GHD Sit-Ups
15 Wall Walks
15 Chest to Bar Pull Ups
15 GHD Sit-Ups

GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor

55+:
For time:
3 Wall Walks
3 Chin-Over-the-Bar Pull-Ups
3 Weighted Sit-Ups (20/14 lbs medball)
6 Wall Walks
6 Chin-Over-the-Bar Pull-Ups
6 Weighted Sit-Ups
9 Wall Walks
9 Chin-Over-the-Bar Pull-Ups
9 Weighted Sit-Ups
12 Wall Walks
12 Chin-Over-the-Bar Pull-Ups
12 Weighted Sit-Ups
15 Wall Walks
15 Chin-Over-the-Bar Pull-Ups
15 Weighted Sit-Ups

TIME CAP: 18:00

Substitutions for Chest-to-Bar/Chin-Over-Bar Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-Over-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-Over-Bar Pull-Ups
Strict Pull-Ups x Half the Reps

Athlete Notes:
The intention for todays conditioning is to make your wall walk reps count! Please review the movement standards for Wall Walks here. We saw so many reps deducted from athletes with their wall walks last year so we want to avoid that this year if this movement shows up. It becomes very imperative to adhere to the movement standards as you get tired. Do yourself a favor today and no rep yourself if you are unsure you made the movement standard. This will be helpful come online qualifiers and keeping your cool if you get no repped. We’d also like to see you having tight, quick transitions between movements. There are a lot of transitions in todays session so if spacing allows, keep everything close together. If you tend to sweat a lot then you might consider wearing wristbands to help prevent sweat from pooling on the floor and making your wall walks slippery!

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
Every 3 minutes, for 15 minutes (5 sets) of:
150 Foot Moderate Weight Sled Push
150′ Foot Dumbbell Farmer Carry