December 7, 2020 – Masters Program

Mobility & Activation
“Mind Muscle” Hip Opener Drill (accumulate 1-2 minutes per side)

Banded Scarecrow (accumulate 2 minutes)

Warm-Up Flow
Three rounds of:
400 Meter Run
Burgener Warm-Up (2 reps of each movement)

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 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 78-80% of 1-RM Snatch

B.
35-49:
Two sets for times of:
40 Wall Ball Shots (20/14 lbs to 10′ target)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Toes-to-Bar
10 Bar Muscle-Ups
Rest 4 minutes

50-54:
Two sets for times of:
30 Wall Ball Shots (20/14 lbs to 10/9′ target)
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
5 Bar Muscle-Ups
Rest 4 minutes

55+:

Two sets for times of:
30 Wall Ball Shots (20/10 lbs to 9′ target)
20 Alternating Dumbbell Snatches (35/20 lbs)
15 Toes-to-Bar
10 Chest-to-Bar Pull-Ups
Rest 4 minutes

Wall Ball Shots (reduce the weight and/or height to ensure you get full depth)

Scaling Options
Toes-to-Bar
Knees-to-Elbows
V-Ups

Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups (banded if needed)

Chest-to-Bar Pull-Ups
Use a band if needed
Pull-Ups (kipping or butterfly)

Happy Wall Ball Day! Your high skill movement in this workout is at the end of the set so I’d like to see everyone push HARD in the first 2 movements. The mindset for the wall ball shots and alternating dumbbell snatches should be unbroken, quick transition, unbroken. Since you are going from the toes-to-bar into the bar muscle-ups/chest-to-bar pull-ups you may want to build a short break in your toes-to-bar set. This will help your grip from fatiguing. Then each athlete will need to decide how best to attack the last movement. If that movement is strong for you then can you go unbroken or complete in two sets? If that last movement isn’t strong for you then pace yourself. I don’t want to see you go 9 unbroken reps and continually fail the last rep. You get a sufficient amount of rest so I’d like o see pretty similar times for the second set.

C.
Three sets of:
Single Leg Romanian Deadlift x 6 reps @ 3011
Rest 45 seconds each leg; 60 seconds after the set
Dumbbell Floor Press x 8 reps*
Rest 60 seconds

*Increase weight from last week

Additional Optional Strongman Accessory Session

Three sets of:
Yoke Carry x 40 Meters
Farmers Carry x 50 Meters
Sandbag Carry (max weight) x 50 Meters
Rest 2 minutes

Followed by …

Three sets of:
Overhead Yoke Carry x 50 Meters (max weight)
Rest 2 minutes