December 28, 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):
Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 83-85% of 1-RM Snatch

B.
35-54:
Two sets for times:
40 Calorie Row
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
20 Kipping Handstand Push-Ups
20 Strict Handstand Push-Ups
Rest 8 minutes

55+:
Two sets for times:
40 Calorie Row
40 Wall Ball Shots (20/10 lbs to 9′ target)
30 Alternating Dumbbell Snatches (35/20 lbs)
30 Pull-Ups
20 Kipping Handstand Push-Ups
10 Strict Handstand Push-Ups to 5″” riser
Rest 8 minutes

Please reduce reps if sets will take you longer than 12 minutes.

Scaling Options:
Pull-Ups
Jumping Pull-Ups

Kipping Handstand Push-Ups
L-Seated Dumbbell Press x 20 reps
Wall Climbs x 4 reps

Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Your row should be viewed as your ‘buy in’ for the wall balls. Then can you go unbroken on your wall ball shots? Rest your arms between reps but I know many of you can go unbroken here! The dumbbell snatches should be steady eddy – recalibrate your breathe while you tackle your dumbbell snatches. Stay in rhythm for your pull-ups (aka only drop down when you get out of rhythm). Since the volume is relatively low each set we want you going by feel with your pull-ups. We have been working on inverted skill development and so today is a good test of that. This workout comes down to the last two movements. Avoid grinding out any reps in your strict handstand push-ups. We’d rather see small, fast sets (or singles) than big sets and going to failure. You want to avoid your shoulders from burning out in the last movement so start with an efficient and big kip for your kipping handstand push-ups. Check out this video on the difference between a short and big kip for your handstand push-ups.

C.
Three sets of:
Single Leg Posted Romanian Deadlift x 8 reps @ 3011
Rest 45 seconds each leg; 60 seconds after the set
Dumbbell Floor Press x 10 reps
Rest 60 seconds

*Increase weight from November 30th

Additional Optional Strongman Accessory Session
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Ab Wheel Rollouts

followed by …

Five sets of:
5 Unbroken Dumbbell Deadlifts
5 Unbroken Dumbbell Cleans
5 Unbroken Dumbbell Front Squats
5 Unbroken Dumbbell Push-Press
Rest 60 seconds

Perform with a weight you can continuously move for all 4 movements. A good goal would be:

35-49: 70/50 lb DB’s
50-54:

60/40 lbs DB’s
55+: 50/35 lbs DB’s