April 24, 2021 – Masters Program

Mobility & Activation

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Warm-Up Flow

Two rounds for times of:
10 Burpees to 6″ Touch
100 Meter Sandbag/Odd Object Carry
400 Meter Run
10 Burpees to 6″ Touch
100 Meter Sandbag/Odd Object Carry
400 Meter Run

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.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk

B.
35-54:
For time:
1000 Meter Row
50 Pull-Ups
25 Deadlifts (315/225 lbs)
50 Pull-Ups
1000 Meter Row

55+:
For time:
1000 Meter Row
30 Pull-Ups
20 Deadlifts (255/175 lbs)
30 Pull-Ups
1000 Meter Row

*Please reduce the deadlift load if the weight exceeds 80% of your 1-RM

Scaling Options for Pull-Ups:
Jumping Pull-Ups
Band Assisted Pull-Ups

C.
Three sets of:
Alternating Pistols x 20 reps (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
GHD Sit-Ups x 20 reps
Wall Slides x 10 reps (slow and controlled)
Rest as needed

Athlete Notes:
Pick your strength and run with it. The row will not save you too much time, but pull-ups or heavy deadlifts can be a breakaway movement for people on this first workout. If you are good at either one, then be good at it. Do not pace yourself much there to save for a weakness. Test it that way and then learn from how it felt. Every workout is an opportunity to learn and not just in the program for you to do because it makes you sweaty.

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.

Strongman Option
A.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest1:1 work:rest ratio

Followed by…

Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

Two sets of:
Behind the Back Wrist Curls x 60 seconds (20/15 kg barbell)
Rest 2 minutes

B.
For completion:
400 Meter Sandbag Carry