September 7, 2020 – Masters Program

Mobility & Activation
One set of:
Kettlebell Ankle Pulse x 30 seconds per side
Psoas Pulse x 30-45 seconds per side

Two sets of:
Shoulder Circles x 10 reps per side
Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair)
Banded Squats x 10 reps

and finish with …

Banded Sotts Press

x 8-10 reps

Warm-Up Flow
Two sets of:
500 Meter Row
Unweighted Overhead Squats x 15 reps*
Single-Unders x 50-60 reps

*This may be a barbell, PVC pipe or band, just no weight!

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 70-75%

B.
35-54:
15-12-9
Dumbbell Thrusters (50/35 lbs)
Row for Calories

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (30/20 lbs to 10/9′ target)
Assault Bike Calories

55+:
15-12-9
Dumbbell Thrusters (35/20 lbs)
Row for Calories

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (20/14 lbs to 10/9′ target)
Assault Bike Calories

Please compare results to June 15, 2020

C.
Three sets of:
Dumbbell JM Press x 10 reps
Rest 60 seconds
Banded Push-Ups x Max Unbroken Reps (light band)
Rest 60 seconds
Dumbbell Reverse Flys x 30 reps
Rest 60 seconds

Additional Optional Strongman Accessory Session
One set:
Farmer’s Carry For Max Load x 200′ (Turns at 50′)
(as heavy as possible)

followed by…

One Set:
300′ Sandbag Carry For Max Load
Rest as needed

Rest 2-3 minutes and then …

For time:
25 D-Ball or Sandbag Cleans

35-54:

100/75 lbs
55+: 75/50 lbs