May 1, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes rolling out and then lets get moving!

Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Warm-Up Flow
Three rounds, not for time, of:
40 Double-Unders or 60 seconds Double-Under Practice
20 GHD Hip Extensions
2 Rope Climbs

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.
35-49:
For time:
50 Chest-to-Bar Pull-Ups
15 Front Squats (225/155 lbs)(from the floor)

50-54:
For time:
40 Chest-to-Bar Pull-Ups
15 Front Squats (185/125 lbs)(from the floor)

55+:
For time:
40 Chin-Over-the-Bar Pull-Ups
15 Front Squats (155/105 lbs)(from the floor)

*Time Cap = 6:00

*Load should not exceed 85% of max clean

Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar

Rest until the running clock reaches 10:00, and then…

35-49:

For time:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Deadlifts (185/125 lbs)

50-54:

For time:
30/20 Calorie Assault Bike
30 Toes-to-Bar
20 Deadlifts (155/105 lbs)

55+:
For time:
30/20 Calorie Assault Bike
25 Toes-to-Bar
15 Deadlifts (135/95 lbs)

*Time Cap = 6:00

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

Rest until the running clock reaches 20:00, and then…

For movement quality:
20 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups
15 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups
10 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups

Athlete Notes:
Today we have some fast and heavy testers. Notice that the workouts have a time cap in order to guarantee rest before the next part. So go hot, go heavy, test yourself. You will get the rest you need for the next part so be aggressive. Everyone is going to be breathing hard when it gets time to pick up the barbell, but you just have to make yourself go. As long as you can be in a safe, controlled position then get started.

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:
10 Double Kettlebell Deadlifts (HEAVY)
100-Foot Sled Push (HEAVY)
Rest 90 seconds

B.
One set of:
200 Meter Sled “Sprint”