January 27, 2023 – Masters Program

Mobility + Prehab
Roll out the IT Bands, Quads and then spend 5 minutes working on your Psoas

Two sets of:
Russian Step-Ups x 10 reps per leg (low box or bench)
Landmine Cossack Squats x 10 reps total (slow and controlled)

Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
10 90/90 Hip Rotation

followed by …

Glute Activation Warm-Ups x 20 seconds on rig/10 seconds off rig
Complete 2-4 times per side

A.
Back Squat
Set 1: 5 reps @ 68%
Set 2: 3 reps @ 73%
Set 3: 1 rep @ 78%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
Rest 2-3 minutes between sets.

B.
Two sets for times of:
400 Meter Run
10 Box Jump Overs (24/20″ with step down)
15 GHD Sit-Ups
10 Jump Overs (24/20″ with step down)
400 Meter Run
Rest 5 minutes between sets

TIME CAP = 10 MINUTES PER SET

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+ Men: 37″ from top of seat to floor
55+ Women: 31″ from top of seat to floor

C.
Accumulate 100 reps of the following…

Banded Hip Bridges
Banded Pull Aparts
Reverse Snow Angles

Athlete Notes:
It is the simple ones that always end up being challenging because you can really push yourself! Today’s conditioning will open up your lungs so if you like to grind this one is for you. The first 400 meter should be a 7-8 out of 10 effort so that you can run right in and start working on the BJO. These are relatively few reps so you can work on a quick cadence on your jump with a quick step down (the step-down will naturally slow you down just a bit). Knock out your GHD sit-ups in an unbroken set and then same pacing on the following BJO since the step down will slightly slow your pace. You can open up on the last 400 meters since you have some recovery ahead of you.

If you are not participating in the Open then feel free to substitute the GHD sit-ups with weighted sit-ups (20/14 lbs medball or 20/15 lbs db).

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 Work
For 60 seconds, perform one set of each:
Movement 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Movement 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)

followed by …

Two sets of:
Banded Pistol Squat x 5 per leg (slow and controlled)
Rope Climb Mount x 1.1.1

and finish with …

Every minute on the minute for 20 minutes:
Station 1 – 1 Legless or Regular Rope Climb
Station 2 – 6 Alternating Pistols* or Weighted Step Ups (20/14 lbs to 24/20″ box)

If you are working on pistols but still want to get the volume in then try using plates to progress.