March 29, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three sets of:
200 Meter Row
5 Deep Squat Progressions

Followed by…

Three sets of:
Bamboo Bar Press x 5 reps + 15 Second Hold Overhead
10 Alternating Lateral Lunges
30 Second Lat Stretch per side

Followed by…

10 Empty Barbell Front Squats
10 Empty Barbell Press

A.
Five sets of:
3 Front Squats
Rest 90 seconds between sets

*Start at 75% and build to a heavy triple that still has good bar speed. No sticky points or poor form.

B.
Five sets of:
Strict Press x 5 reps @ 65+%
Rest 1-2 minutes between sets

C.
For time:
25 Dumbbell Front Squats
15 GHD Sit-Ups
Rest exactly 60 seconds, then…
15 GHD Sit-Ups
25 Dumbbell Front Squats
Rest exactly 60 seconds, then…
100′ Front Rack Walking Lunges
12 GHD Sit-Ups
Rest exactly 60 seconds, then…
12 GHD Sit-Ups
100′ Front Rack Walking Lunges
Rest exactly 60 seconds, then…
20 Alternating Single Leg Pistol Squats
10 GHD Sit-Ups
Rest exactly 60 seconds, then…
10 GHD Sit-Ups
20 Alternating Single Leg Pistol Squats

Time cap: 20:00

35-54 Version:
50/35 lbs dumbbells
GHD Standards:
Men: 40in (102cm)
Women: 37in (94cm)

55-59 Version:
35/20 lbs dumbbells
GHD Standards:
Men: 40in (102cm)
Women: 37in (94cm)

60+:
35/20 lbs dumbbells
GDH Standards
Men: 37in (94cm)
Women: 31in (78cm)
10 Alternating Single Leg Pistol Squats

(See notes for scaling options)

Optional Cool Down
Rotate through the following for 5-7 minutes:
60 seconds bike
15 seconds static hang on the pull-up bar
60 seconds Butterfly Stretch

General Training Notes
It is front squat time! You can build in your % depending on how your body is feeling after this weeks training (volume is higher this week). Then you’ll get some touches on your strict press with the same instructions about building in your %.

Then you’ve got a different style of conditioning for today. You’ll record the total time it takes you to complete the workout, including the rest period. That rest period allows you to focus on movement quality. As we gear up for the Quarterfinals you’ll need to record those events and HQ will video review at least one of the events. Movements like this (dumbbell squats, pistols) are movements they like to review so use today as an opportunity to hit all the movement standards: hips open at the top of the dumbbell squats, no shuffling of the feet during your lunges, opposite leg doesn’t touch the ground during your pistols, hip and knee is extended at the top of the pistol. It would be great practice for you to have someone ‘judge’ you during todays workout. If that isn’t possible then film yourself and review your movement quality. (If you have no desire to do quarterfinals then no need to do those things).

*If your knees have been bothering you then please substitute in a 90 second row or bike for all the movements with knee flexion and record total calories.

Scaling options for Pistol Squats:
Candlestick Roll to Pistol Squat
Banded Pistol Squats
Weighted MedBall Step Ups (20/14 lbs to 24/20″” box)
Scaling options for GHD Sit-Ups:
Medball Weighted Sit-Ups (20/14 lbs)