**Masters Fitness Collective Qualifier Starts Today! If you are registered then please prioritize the Qualifier Events starting today through June 19th**
Mobility, Activation & Warm-Up
Two sets of:
Tricep Stretch x 30 seconds per arm
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller
and then …
Two sets of:
Plank with Forward Reach
x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
A.
Build to Today’s 2-RM Push Press
Followed by…
Every 90 Seconds, for 12 Minutes (8 sets) of:
Push Press x 1 rep @ 100% of 2-RM
B.
Zone 2 Training
Every 90 seconds, for 27 minutes (6 sets) of:
Station 1: 60-75 second Sandbag Hold
Station 2: 60-75 second Kettlebell Farmer Carry (35-54:
32/24kg; 55+: 24/16kg)
Station 3: 60-75 second *Core Hold
*For the core hold you can do any movement you would like. Some suggestions are Hollow Holds, Supine GHD Plank, or V-Tuck Holds.
C.
Three sets of:
Weight GHD Hip Extension x 15 reps
Rest as needed
Monster Walk x 50 Feet Lateral Both Ways (place band around the ankles and turn your toes in slightly)
Rest as needed
Athlete Notes:
We are building to a heavy 2-RM push press and following that with some strongman style training! If you don’t have access to a sandbag then grab any heavy-ish odd object and use that for your holds. You get to choose what type of core work to incorporate in todays session and feel free to change it up each set. Monitor your heart rate so you stay around Zone 2 and continue to build your aerobic base. Not only are you making your lungs stronger but adding some some sessions with less intensity can help you with your sleep quality, which can help you recover better! Not every workout needs to be a 3, 2, 1 GO!
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.
Bar Muscle-Up Skill Development Option
Two sets of:
Supine Overhead Plate Lift x 8-10 reps @ 1111 tempo
Followed by…
Two sets of:
Target Reach Swings
x 4-6 reps
Followed by…
Two sets of:
Swinging Knees-to-Bar x 4-6 reps
Followed by…
Two sets of:
Bar Muscle Up Drops x 2-3 reps
Followed by…
OPTIONAL
Two to three sets of:
4-6 Bar Muscle Ups