MASTERS FITNESS COLLECTIVE ONLINE QUALIFIERS
The workouts should be released some time today. If they are released and you haven’t trained yet then please test out one of the workouts or do portions of each workout for practice. These will be programmed in for those who are doing the Qualifiers next week.
Get Moving || Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Kettlebell Deadlift Warm-Up
Deadbug x 30 seconds
Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo
Kettlebell Sumo Deadlift x 10 reps
and finish with …
30 seconds single leg banded hamstring curls per side
A.
Twelve sets of:
Deadlift x 2 reps @ 70% of 1-RM
2 Strict Handstand Push-Ups (55+: 1 Wall Walk)
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
B.
Three sets of:
Barbell Goodmornings x 12-15 reps
Rest as needed
Three sets of:
Glute Ham Raises x 5 reps @ 3011
Rest as needed
Use assistance if needed on the GHR:
Banded Glute Ham Raises
C.
Against a 2 minute running clock, complete the following…
200 Meter Run
5 Clusters (See Weight Below OR 40% of 1RM Front Squat)
Max Distance Farmer Carry in the remaining time
Rest 60 seconds between sets and complete a total of FIVE sets.
35-49: 155/115 lbs; Farmers Carry: 100/70 lbs
50-54: 135/95 lbs; Farmers Carry: 100/70 lbs
55-59: 105/75 lbs; Farmers Carry: 70/40 lbs
60+: 85/55 lbs; Farmers Carry: 70/40 lbs
*Farmer carry will be in 10 foot increments. If you pass the line after the time is up, go back to the previous line.
**Cluster is a squat clean into a thruster.
D.
Accumulate the following…
100 Banded Pull Throughs
50 GHD Hip Extensions
*Partition however, but the goal is big sets.
General Training Notes
Deadlift day! We are starting a new deadlift cycle to the delight of many! Many of you expressed a desire to continue to work on deadlift strength so we will be doing that on Saturdays! Today you’ll hit your ten sets of deadlifts and then do some accessory work to hit posterior chain fatigue. Following that will be a strongman style conditioning piece with a short run (or 250 meter row; 10/8 Cal bike) with a heavy-ish cluster and then max distance farmers carry. These five sets should be sprints so run fast, quickly get to your barbell and do 5 clusters (most of you will do fast singles) and then hands on your dumbbells for your farmers carry. If you have 30 seconds left then walk down 15 seconds and turn around so you can place your weight back at your start station. You will record max distance for your farmers carry.