April 13, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

A.
Three rounds at increasing intensity of:
400 Meter Run
10 Overhead Squats (20/15 kg)
5 Toes-to-Rings

B.
Please warm up your front rack position and complete this drill.

Every 60 seconds, for 6 minutes (6 sets):
Dead Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat

If mobility prevents you from doing this then please substitute with a Front Squat with a 2 second hold at the bottom.

C.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 1 Front Squat @ 55-60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 1 Front Squat @ 65-70% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean

D.
35-49:
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (205/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)

50-54:
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (185/135 lbs)
50-Foot Handstand Walk (or double obstacle – ramp and stairs)

55-59:
Three rounds for time of:
20 Toes-to-Bar
5 Ground to Overhead (155/115 lbs)
25-Foot Handstand Walk (or double obstacle – ramp and stairs)

60+:
Three rounds for time of:
20 Toes-to-Bar
5 Ground to Overhead (115/75 lbs)
5 Wall Climbs

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

Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
5 Wall Walks for every 25′

Athlete Notes:
We have you working on toes-to-bar volume paired with heavier ground to overhead and then a higher skilled movement in handstand walking. If you feel strong with your handstand walks then add in an obstacle course or ramp!

Your forearm strength will be what most likely fatigues first so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip and you may want to try fast doubles and singles for your ground to overhead. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose today!

Optional Additional Work Sessions

*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
35-54:
Against a 2:30 minute running clock…
20/15 Calories of Assault Bike
60 Double-Unders or Single-Unders
Max Reps of Burpees in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

55+:
Against a 2:30 minute running clock…
17/12 Calories of Assault Bike
40 Double-Unders Single-Unders
Max Reps of Burpees in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

The double-under/single-under station should take no longer then 75 seconds so please adjust reps as needed. If you struggle with consistent double-unders then try doing the following:
Single-Single-Double-Single-Single-Double x 75 seconds