March 4, 2020 – Masters Program

Glute Activation Warm-Up

(Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge

x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Front Squat Progressions
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Sets 5-6 – 1 rep @ 97%+

The goal is to find a 1-RM Front Squat today.

Conditioning Session
All Age Divisions
For time:
25 Bar Facing Burpees
2,000 Meter row
25 Bar Facing Burpees

Time Cap: 20:00

Set up a barbell for the bar-facing burpees.

Core Accessory Work
Three sets of:
Face Down Chinese Plank Hold x 60 seconds
Rest 60 seconds
Face Up Chinese Plank Hold x 60 seconds
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Strength Accessory Session
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets

B.
Three sets of:
Bench Press x 6-8 reps*
Rest 60 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 60 seconds

*Increase load by 3-5% from last week

C.
Three sets of:
Bent-Over Rows x 12 reps
Rest 30 seconds
Banded Tricep Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes