February 20, 2021 – Masters Program

Mobility & Activation
5 Minutes Rowing @ easy, nasal only breathing pace

and then …

Glute Activation Warm-Up
20 Seconds on Rack/20 Seconds off Rack

and then …

Upper Body Warm-Up

10-12 reps per exercise

A.
Every 4 minutes, for 12 minutes (3 sets) for times:
400 Meter Run
Alternating Candlestick Roll to Pistol Squat x 10 reps (or Candlestick Roll to Squat or Hollow Rocks)
2 Wall Climbs

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80-85%

C.
35-49:
For time:
150-Foot Handstand Walk
40 Alternating Pistols
20 Toes-to-Bar
20 Alternating Pistols
15 Toes-to-Bar
10 Alternating Pistols
10 Toes-to-Bar

50-54:
For time:
100-Foot Handstand Walk
40 Alternating Pistols
20 Toes-to-Bar
20 Alternating Pistols
15 Toes-to-Bar
10 Alternating Pistols
10 Toes-to-Bar

55+:

For time:
40 MedBall Box Step Ups (20/14 lbs to 24/20″)
20 Toes-to-Bar
20 MedBall Box Step Ups (20/14 lbs to 24/20″)
15 Toes-to-Bar
10 MedBall Box Step Ups (20/14 lbs to 24/20″)
10 Toes-to-Bar

Rest 5 minutes, and then. . .

All Age Divisions:
For time:
Complete rounds of 21, 15, and 9 reps/calories of:
Burpee Over the Erg
Calories of Rowing

*35-54: If you do not have handstand walks then please complete 3 Wall Walks for every 50 Feet of Handstand Walks

Athlete Notes:
Today’s first conditioning part is going to really challenge your higher skilled gymnastics. For the 35-54 age group, please mark your starting point for your handstand walks and make sure to start with hands behind the line. If your handstand walk takes you longer than 5 minutes, move onto the next piece. Please check out this video on tips for handstand walking by our coach, Ricky Moore, who is a stud on his hands.

Make sure you really warm up your pistols/box step-ups before starting the workout. Most of you will benefit from wearing weightlifting shoes to help with the pistols and shouldn’t have much of a bearing on your toes-to-bar. Wear grips for your toes-to-bar since you are finishing out the week with a lot of bar work or, if you don’t have grips, take good care of your hands.

If you know that this going to take you longer than 20 minutes then modify the area that is going to slow you down the most to ensure this takes 20 minutes or less.

The second conditioning piece is low skill so you can really push here. This is all legs and lungs! Make sure you start fast and put the blinders on in this workout. Win the arguement with yourself to not let your body slow down on burpees even when it is telling you to just go a little slower. This workout is fast so slowing up your pace, even for just a bit, could mean a big drop off if this were an Open workout.
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bat Wings x 5 reps @ 1515
Station 2 – Single-Arm Kettlebell Row x 8-10 reps each @ 2111
Station 3 – Kettlebell Biceps Curls x 15 reps @ 2111
Station 4 – Wall Slides x 6-8 reps (slow and controlled; go to floor slides if you are unable to do wall slides)

Additional Optional Rowing Endurance Session
Two sets for times of:
Row 3000 Meters
Rest 90 seconds

Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.