January 9, 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:
Butterfly Stretch
Banded Squat

followed by …

Two sets of:
Adductor Squeeze x 20-30 seconds
Medball Squeeze Hip Bridges x 10 reps
Banded Seated Knee Tucks x 10 reps
20 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:
200 Ft Nasal Breathing Only Shuttle Run @ easy pace (50′ increments)
Alternating Lateral Full Kneeling Med-Ball Overhead Slams x 10 total reps
Wall Facing Handstand Marching x 10-20 reps

and finish with …

60 seconds Handstand Walk Attempts for distance

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build over the course of the 6 sets but make sure you maintain the tempo

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 72-75% of your 1-RM Snatch

and finish with …

Two sets of:
Snatch Pull with a 3 second pause at the knee x 1.1 @ 85+% of 1-RM
Rest as needed

C.
35-54:
Complete as many reps possible in 4 minutes of:
5 Chest to Bar Pull Ups
5 Thrusters (125/85 lbs)

Rest 60 seconds until the clock reaches 5:00 and perform…

Complete as many reps possible in 4 minutes of:
10 Chest to Bar Pull Ups
10 Thrusters (95/65 lbs)

Rest 60 seconds until the clock reaches 10:00 and perform…

Complete as many reps possible in 4 minutes of:
15 Chest to Bar Pull Ups
15 Dumbbell Thrusters (50/35 lbs)

55+:
Complete as many reps possible in 4 minutes of:
5 Chin-over-the-Bar Pull Ups
5 Thrusters (95/65 lbs; 60+: 85/55 lbs)

Rest 60 seconds until the clock reaches 5:00 and perform…

Complete as many reps possible in 4 minutes of:
10 Chin-over-the-Bar Pull Ups
10 Thrusters (65/45 lbs)

Rest 60 seconds until the clock reaches 10:00 and perform…

Complete as many reps possible in 4 minutes of:
15 Chin-over-the-Bar Pull Ups
15 Dumbbell Thrusters (35/20 lbs)

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

D.
Two sets of:
Banded Face Pulls x 15 reps
Rest as needed

Athlete Notes:
Good news is … you can set up multiple bars for the conditioning today. Bad news is … you are doing multiple amraps with thrusters and pull-ups. 🙂 Kidding! What a GREAT combination of movements and ones that are often seen in the Open! One way to look at the workout layout is that it gets easier as you going along! Okay okay, all kidding aside … the intention of todays session is to get you adapted to moving different thruster weights at a relatively fast speed and pairing it with a higher skill gymnastics movement. The goal is to have the most rounds and reps for all 3 movements so we don’t want to see you hit the pedal on amrap 1 and then die on the following amraps. We are looking for consistency with pace and power output knowing that these are on the short side of amraps but volume can sneak up on you. Granted there will be a drop off as the workout goes on but we want you utilizing every second of the amrap to move and accumulate volume. Break if you need but get right back on the pull up bar or barbell/dumbbell remembering that it is ONLY four minutes of work. Ideally have someone count your reps and make notes of where you break and how long your breaks are!

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 12 minutes (4 sets) of:
15-25 GHD Sit Ups
45 Second Shoulder Standbag/Odd Object Hold each side

Alternate which shoulder you start on each round. Sandbag/Odd Object Weights can range from 75-150 lbs for men and 50-100 lbs for women.