August 23, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up

One set of:
Twisted Cross Pec Stretch x 30 seconds per side
Pec Smash x 30 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

and then …

Two sets of:
Plank Shoulder Taps x 30 seconds
Floor Slides x 5 reps (slow and controlled)
Deep Squat Progression x 5 reps

and then ….

Three sets of:
Bear Crawl x 15 seconds forward/backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

**If you are signed up for WZA then please prioritize Event 1 and complete the back squats after Qualifier Workout 1 or in a second session. WZA Workout Event 2 is scheduled for 8/24/2019.**

Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70% of 1-RM
*Set 3 – 3 reps @ 75% of 1-RM
*Set 4 – 2 reps @ 80% of 1-RM
*Set 5 – 4-6 reps @ 75% of 1-RM

2019 WZA Workout Event 1
As many rounds and reps as possible in 9 minutes:
3 Hang Power Snatches (75/55 lbs)
3 Overhead Squats
30 Double-Unders

+3 reps to the barbell movements each round.

For full movement standards and flow, click here.

If you are not participating in the WZA Qualifier and don’t want to do the movements in the above workout, then do the following:

As many rounds and reps as possible in 9 minutes:
3 Russian KB Swings
3 Goblet Squats
30 Double-Unders or 75 Single-Unders

+3 reps to the KB movements each round.

35-54: 24/16 kg
55+: 16/12 kg

Optional Row Session
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 350 Meters
Rest 60 seconds
Row 250 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 350 and 250 meter intervals.