March 24, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed

followed by …

Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

A.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Kettlebell Ankle Pulse

x 10 reps (right leg)
Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat

x 4-6 reps (alternate legs)
*Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on. If you do not have this skill yet then complete a Candlestick Roll.

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Toes-to-Bar x 3-5 reps @ 3110

B.
Four sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike or Bike Erg
20 Russian Kettlebell Swings
15 Push-Ups

D.
Three rounds of:
20 Seated Banded Rows
10 Bottoms Up Single Kettlebell Overhead Press

Rest and finish with …

25 Reverse Snow Angels

Athlete Notes:
Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

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

Aerobic/Gymnastics Accessory Option
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10-15 Gymnastics PUSH

of your choice (push-ups, handstand push-ups, strict handstand push-ups)

*Pick a rep scheme that you think you can do unbroken the first two sets.

Rest 3 minutes until the running clock reaches 15:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10-15 Gymnastics PULL of your choice (strict pull-ups, pull-ups, chest-to-bar pull-ups, bar muscle-ups, ring muscle-ups)

*Pick a rep scheme that you think you can do unbroken the first two sets.

Rest 3 minutes until the running clock reaches 30:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10-15 ABS of your choice (anchored sit-ups, knees-to-elbows, toes-to-bar, toes-to-rings, GHD sit-ups)