March 16, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
T-Spine Opener

x 60 seconds

A.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
35-49:
For time:
50/35 Calorie Row
25 GHD Sit-Ups or Toes-to-Bar
40 Thrusters (95/65 lbs)
25 GHD Sit-Ups or Toes-to-Bar
50/35 Calorie Row

50-54:
For time:
50/35 Calorie Row
20 GHD Sit-Ups or Toes-to-Bar
30 Thrusters (95/65 lbs)
20 GHD Sit-Ups or Toes-to-Bar
50/35 Calorie Row

55+:

For time:
40/25 Calorie Row
20 GHD Sit-Ups or Toes-to-Bar
30 Thrusters (65/45 lbs)
20 GHD Sit-Ups or Toes-to-Bar
40/25 Calorie Row

Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups

Athlete Notes:
Lets bring the intensity in todays conditioning! This is a workout that will test midline strength as well as mental fortitude with the chunk of thrusters sandwiched in the workout.

This workout isn’t won or lost in the opening row so hit the row at a moderate pace. From there, be smooth as you transition into your GHD Sit-Ups or Toes-to-Bar (athletes choice). If you are doing toes-to-bar then be mindful of your hands. If you feel like your hands are going to tear at any point then please cease the movement immediately. The thrusters is where we want you pushing the intensity. Placing that bar in a good rack position will be crucial since you are coming off a midline intensive exercise so make sure your rack position has been warmed up well. Test yourself out here since we’ve been doing A LOT of thrusters this cycle. Trust in your ability to move the barbell well, breathe calmly throughout and manage short rest breaks. Know that the GHD Sit-Ups or Toes-to-Bar will be more challenging coming off the thrusters so give yourself a few seconds to calm your breathing before starting the movement. Then it is full send on the final piece of the row!

Optional Additional Work Sessions
*Please perform as much of the additional work as you can recover from successfully before your next training session.

D.
Three rounds of:
20 Seated Band-Resisted Rows
30 Band-Resisted Hammer Curls

Strongman Option
A.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 60 Second Farmers Carry
Station 2 – 15 Stationary Dips
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 15 Furniture Slider Hamstring Curls
(if you don’t have furniture sliders then do 45 seconds of banded curls)
Station 5 – 30 Second Suitcase Carry (each side)
Station 6 – 10 Dumbbell Lateral Raises @ 2011 + 30 Second ISO Hold at top

B.
Two sets of:
150-Foot Bearhug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed

A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.