September 21, 2020 – Masters Program

Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch

x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by…

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

A.
Two sets of:
400 Meter Run
10 Turkish Get-Ups (5 per side, slow and controlled)

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.

B.
Every 2 minutes, for 3 minutes (3 sets):
Snatch Balance x 1 rep

Build in weight over the course of the five sets to today’s heavy single.

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 85+%

C.
Five sets of:
Run 200 Meters
5 Beast Makers
10 Burpee Box Jump-Overs (24/20″)
Rest 60 seconds

35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

Notes:
Consistency Monday! We are again looking for consistency in times arcoss all five sets. We haven’t done Beast Makers so practice a few eps before the workout to get comfortable with the transition from your last row into the squat clean. Hit the 200 meter run at 80-85%, stay smooth on the beast makers (no need to sprint these but definitely don’t sandbag it) and then 80-85% perceived effort with the BBJO knowing you get 60 seconds rest. Use those 60 seconds to calm your breathing, bring down your heart rate and reset your mindset.

D.
Two sets of:
Bent-Over Pronated Grip Barbell Row x 10 reps @ 21X0
Rest 45 seconds
Reverse Dumbbell Flys x 30 reps
Rest 45 seconds

Additional Optional Strongman Accessory Session
One set of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes

followed by…

Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes

followed by…

Two sets of:
Reverse Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes