September 23, 2020 – Masters Program

Mobility & Activation
Spend 2 minutes working on opening the t-spine

Spend 2 minutes rotating between:
Band Distracted Lat Stretch
Band Distracted Pec Stretch

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

finsh with …

Two sets of:
Prone Plank with Forward Taps x 10 reps per side
Prone Plank with Lateral Taps x 10 reps per side

Warm-Up Flow
Every 6 minutes, for 12 minutes (2 sets) for times:
30/20 Calories of Assault Bike
30 Barbell Overhead Squats (20/15 kg)
15 Push-Ups

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
35-49:
Complete three rounds at 70-75% perceived effort:
Handstand Walk x 50′
Weighted Sit-Ups x 20 reps (20/14 lbs)

50-59:
Complete three rounds at 70-75% perceived effort:
Handstand Walk x 30′
Weighted Sit-Ups x 20 reps (20/14 lbs)

60+:
Complete three rounds at 70-75% perceived effort:
Handstannd Walk x 15′
Weighted Sit-Ups x 20 reps (14/10 lbs)

*If you don’t have handstand walks then substitute with Wall Facing Handstand Marching x 12-16 reps

B.
Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep

Build in weight over the course of the 10 sets, ideally building to a new 1-RM.

C.
“The Running Dead Masters Version”

35-49:
For time:
1600 Meter Run
50 Deadlifts (185/135 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20″ box)
1600 Meter Run

50-54:
For time:
1600 Meter Run
45 Deadlifts (185/135 lbs)
45 Calories of Assault Bike
45 Dumbbell Box Step-Overs (55/35 lb DBs to 20/18″ box)
1600 Meter Run

55+:
For time:
1600 Meter Run
40 Deadlifts (155/105 lbs)
40 Calories of Assault Bike
40 Dumbbell Box Step-Overs (35/20 lb DBs to 20/18″ box)
1600 Meter Run

Time Cap: 35:00

Notes:
This is a spicy one! It will be hard not to go out and run a fast mile to start but hold back on emptying the tank in that first 1600 meter run. Know yourself and how well you are with volume deadlifts – some athlettes are good with bigger deadlifting sets while others do much better with small sets so have a plan of attack before you start. Start digginng when you get to the assault bike. The workout isn’t won here but it can easily be lost here if you slow down that pace too much. There is no strategy to the dumbbell step-overs outside of GRIND. These will take mental strength to stay focused and disciplined to keep moving! And now you can empty the tank on that last 1600 meter run.

All in all I think you will enjoy this workout greatly. 🙂

Want to try this workout as originally written? Follow the 35-49 age division reps but make the deadlifts 225/155 lbs.

D.
Three sets of:
Hamstring Curls in Rings x 10 reps
Rest 60 seconds
Mountain Climbers with Feet in Rings x 60 seconds
Rest 60 seconds

Additional Optional Strict Ring Muscle-Up Session
Two sets of:
Strict Muscle-Up Rocking Transition x 5-6 reps

followed by . . .

Every minute, on the minute, for 10 minutes:
Strict Muscle Up x 1 rep OR False Grip Strict Pull Up to Sternum x 2-4 reps

followed by . . .

Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps