January 4, 2022 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side

and then …

Glute Activation Warm-Up

Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
5 Wall Slides
15 V-Ups
10 Russian Baby Makers

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean

+ Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-78%
*Sets 9-10 – 80-83%

B.
35-49:
Four rounds for time of:
20 GHD Sit-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
50-foot Handstand Walk

50-54:
Three rounds for time of:
20 GHD Sit-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
25-foot Handstand Walk

55+:
Three rounds for time of:
20 Weighted Sit-Ups (20/14 lbs)
20 Wall Ball Shots (20/10 lbs to 9′ target)
5 Wall Walks

Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
Wall Climb x 1 rep for every 10′

C.
Every minute on the minute for 5 minutes:
15 GHD Hip Extensions

Athlete Notes:
Today we’re going to blast your core and shoulders, and then see how talented you are on your hands! For the GHD sit-ups, try to get them done in one set each round, or pick a number that allows you to move through them without taking breaks. The wall balls will make your shoulders feel smoked later in the workout, so if breaking them means you’re more consistent on the handstand walk/wall walk, then that’s ok! The handstand is going to be a big challenge for many of you. Work through them as best you can and remember that today is a training day and we want you working on skills under fatigue, so it’s ok if you mess up a few times (there is no foot requirement). But, if it becomes super sloppy, please modify this to maintain stimulus in the workout!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Nose to Wall Handstand Hold x 60 seconds

Followed by. . .

For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
55+: Weighted MedBall Step-Ups (20/14 lbs)

B.
Every minute, on the minute, for 8 minutes:
1-3 Strict Handstand Push-Ups (55+: 3″ riser)
4-6 Alternating Pistols (55+: Weighted MedBall Step-Ups 20/14 lbs)