January 8, 2020 – Masters Program

Mobility, Activation and Warm-Up
Spend 5-6 minutes on the Hip Internal Rotation Drills to Prepare for Squatting

Followed by …

Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Holds x 60 seconds per side
Fire Hydrant Iso Hold x 60 seconds per side

and then …

Banded Monster Walks x 20 steps (forward/backward)
Banded Lateral Walks x 20 steps (right/left)

and finish with …

Front Rack Partner Assisted Stretch

Front Squat Progressions
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 – 3 reps @ 65%
*Sets 3-4 – 3 reps @ 70%
*Sets 5-6 – 2 reps @ 75%

EMOM Conditioning
35-49:
Every 10 minutes, for 30 minutes, complete (3 sets):
500 Meter Row or Ski Erg
15 Deadlift Burpees (50/35 lbs)
20 Chest-to-Bar Pull-Ups
25 Wall Ball Shots (30/20 lbs to 10/9′ target)

50-54:
Every 10 minutes, for 30 minutes, complete (3 sets):
500 Meter Row or Ski Erg
10 Deadlift Burpees (50/35 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs to 10/9′ target)

55+:
Every 10 minutes, for 30 minutes, complete:
500 Meter Row or Ski Erg
15 Deadlift Burpees (35/20 lbs)
20 Chin-Over-the-Bar Pull-Ups
25 Wall Ball Shots (20/14 lbs to 10/9′ target)

Please adjust the load and/or volume if you aren’t finishing in under 9:00 and if you are finishing with more then 4 minutes of rest then adjust to every 8 minutes for 24 minutes.

Core Accessory Work
Three sets of:
Right GHD Side Plank Paloff Hold x 30 seconds
Rest 30 seconds
Left GHD Side Plank Paloff Hold x 30 seconds
Rest 30 seconds
Supine GHD Plank Hold x 30 seconds
Rest 30 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Two sets of:
Pistol Squat Negative to Squat Balance

x 6 alternating reps @ 32A1
Candlestick Roll to Pistol Squat x 10 alternating reps
Box Bridged Handstand Push-Ups x 3-5 reps

followed by …

Two sets of:
Front Weighted Candlestick Roll to Pistol Squat x 10 alternating reps
Wall Climb x 3 reps

and then …

35-54:
Every minute, on the minute, for 10 minutes complete:
Interval 1 – 8-14 Alternating Pistols
Interval 2 – 5-7 Kipping Handstand Push-Ups*

Please add a deficit if this is easy

55+:
Every minute, on the minute, for 10 minutes complete:
Interval 1 – 8-14 Medicine Ball Step-Ups (20/14 lbs to 24/20″)
Interval 2 – 5-7 Kipping Handstand Push-Ups*

Please add a deficit if this is easy or add a riser if unable to do full range of motion