June 1, 2024 – Masters Program

Mobility, Activation & Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Two rounds of:
15 Lateral Monster Walk Steps (left and right)
15 Barbell Hip Thrusts (light and fast)

Followed by…

Three sets of:
5 Front Squats
5 RDL’s

A.
Ten sets of:
2 Front Squats @ 75-80%
Rest 60-90 seconds between sets

B.
Two sets of:
45 Seconds of Banded Sumo Deadlifts @ 30-40% of 1RM + 15-25% Band Tension
Rest 2:15 between sets

C.
35-49:
Against a 5 minute clock, perform as many reps as possible of:
900/750 Meter Row
100 Foot Handstand Walk
Max Burpee Box Overs (24/20″) in the remaining time
Rest 3 minutes between sets and repeat for a total of THREE sets.

50-54:
Against a 5 minute clock, perform as many reps as possible of:
900/750 Meter Row
50 Foot Handstand Walk
Max Burpee Box Overs (24/20″) in the remaining time
Rest 3 minutes between sets and repeat for a total of THREE sets.

55+:
Against a 5 minute clock, perform as many reps as possible of:
900/750 Meter Row
4 Wall Walks
Max Burpee Box/Step Overs (24/20″) in the remaining time
Rest 3 minutes between sets and repeat for a total of THREE sets.

Cooldown
Two sets of:
Easy Row x 2 minutes
Child’s Pose x 60 seconds (focus on breathing)

General Training Notes
Squats & Deadlift
Muahahaha we’ve bumped your sets back up to 10! Be STRICT with your rest and have speed out of the hole. Then you’ll transition to some sumo deadlifts. Do a few warm-up sets to get your set up totally correct. Wide stance, turn the toes out and try to keep the shins vertical the entire time. The added band tension will help you to keep the glutes engaged and the bar close.

Conditioning
To finish off the week we’ve got some interval based skill and engine work. Keep the rows to slightly faster than your 5k pace. From there, try to kick straight up into the handstand walk or right up into your wall walk. Don’t waste time staring at the ground. If you have to back off the final 200m on the row in order to kick right up, then do so. After that you should have about 30-45 seconds on the burpee box overs. If you aren’t getting that much time on them then we want you cutting the distance on the row first in order to do so. If you’re still not making it, then consider dropping the handstand walk distance or wall walk reps a bit so that you have at least 30 seconds of burpees at the end. Practice having a positive mindset during your rest period.

Conditioning Customizations:
Sub 1 Wall walk for every 25′ Handstand Walk

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Front Squat Set-Up
20:00-35:00 – Front Squat Sets
35:00-40:00 – Deadlift Set Up
40:00-46:00 – Deadlift Sets
46:00-55:00 – Conditioning Set-Up
55:00-80:00 – Conditioning
80:00-90:00 – Cooldown