September 28, 2020 – Masters Program

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

followed by …

T-Spine Pulse on Bench

x 45-60 seconds (focus on your breathe)
Band Assisted Ankle Pulse x 30 seconds per side

and finish with …

Two sets of:
Y’s, T’s, W’s x 5 reps per position
Over/Under Barbell x 30 seconds

Warm-Up Flow
Three sets of:
Assault Bike x 20/15 calories
Barbell Overhead Squats x 10 reps
Barbell Overhead Alternating Reverse Lunges x 10 reps

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 3 minutes, for 18 minutes, complete (6 sets):
Barski Snatch (A barski snatch is performed as 3 repetitions in the high hang position)

B.
35-49:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 15 reps
Run 200 Meters

*Try to keep all of your times consistent

50-54:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 10 reps
Run 200 Meters

*Try to keep all of your times consistent

55+:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chin-over-the-Bar Pull Ups x 15 reps
Run 200 Meters

*Try to keep all of your times consistent. Please reduce reps or distance of run to ensure you have 20-30 seconds rest.

Please compare to August 10, 2020.

We have been working lots with pull-up endurance and grip strength so you should feel confident going into this workout. Push the runs and use the pull-ups as an opportunity to calm your breathing. This workout requires that you know your limits with pull-ups. If 15 unbroken reps isn’t sustainable for all sets then plan where you will break so that you don’t go to failure on the pull-ups. Keep the breaks very short, knowing you get a ‘rest’ from the bar on your runs. Chalk up during your rest so you don’t need to chalk during your working sets.

C.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Banded Pulls x 30 reps
Rest as needed

Additional Optional Strongman Accessory Session
One set of:
Rope Pulls x 100′ for Max Weight

followed by…

Two sets of:
Arm-Over-Arm Rope Pulls x 100′
Rest 2-3 minutes

Two sets of:
Sandbag Carry for 100′
(as heavy as possible – no more than one stop per length)
Rest 2 minutes