December 21, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to work through these drills:
Banded Tricep Stretch
Banded Pec Stretch
T-Spine Hold on Foam Roller
Banded Hip Flexor Stretch

Warm-Up Flow

Three rounds of:
200 Meter Run
10 PVC Pipe Pass Thrus
10 PVC Pipe Press from behind the Neck
200 Meter Run
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch

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 minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 65% of 1-RM Snatch
*Sets 4-7 @ 70% of 1-RM Snatch
*Sets 8-10 @ 75% of 1-RM Snatch

B.
35-49:
Two sets for times of:
75 Double-Unders
15 Bar Muscle-Ups
30 Burpee Box Jump-Overs (24″/20″)
100- Foot Double Kettlebell Front Racked Walking Lunge Steps (24/16g)
75 Double-Unders
Rest 6 minutes

50-54:
Two sets for times of:
75 Double-Unders
10 Bar Muscle-Ups
25 Burpee Box Jump-Overs (24″/20″)
75- Foot Double Kettlebell Front Racked Walking Lunge Steps (24/16g)
75 Double-Unders
Rest 6 minutes

55+:
Two sets for times of:
50 Double-Unders
15 Chest-to-Bar Pull-Ups
25 Burpee Box Jump/Step-Overs (24″/20″)
50- Foot Double Kettlebell Front Racked Walking Lunge Steps (24/16g)
50 Double-Unders
Rest 6 minutes

Scaling Options
Double-Unders
Half the reps
Single-Unders x Double the reps

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)

*Please reduce the load or volume if the set will take you longer than 10 minutes.

You get a long rest between sets so that means we want you pushing hard on both sets as you have plenty of time to recover. 🙂 We’d like to see you smooth and calm on the double-unders so that you can seamlessly move into your bar muscle-ups or chest-to-bar pull-ups. Since you are just doing this once in the set and your next station is a ‘low skill’ station, go into the BMU without a plan *gasp*. Go by feel (you might surprise yourself). Time to push on the BBJO. You don’t need to tackle these at full speed but pick a pace that will allow you to move through without a break. We’ve been doing front rack walking lunges for a few weeks now so you should know where you need to break, if at all. Finish with the double-unders and for those who are confident with this skill go immediately to your rope and plan for unbroken. If you aren’t confident with this skill then take a few seconds to gather yourself along with a few calming breaths so you can get your ‘sea legs’ under you.

C.
Two sets of:
Death March x 16-20 reps
Rest 60 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 60 seconds

Additional Optional Strongman Accessory Session
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes

followed by…

Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes

and finish with …

Complete as many rounds and reps as possible in 5 minutes of:
5 Front-Racked Kettlebell Squats
50-Foot Front-Racked Kettlebell Carry
50-Foot Farmer’s Carry

35-49: 32/24 kg
50+: 24/16 kg