July 21, 2020 – Masters Program

Mobility & Activation
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory

x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
25/20 Calories of Assualt Bike
500/400 Meter Row

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.

Strict Press
Every 2 minutes, for 10 minutes, complete:
Strict Press
3 reps @ 75% of 1-RM
2 reps @ 80% of 1-RM
1 reps @ 85% of 1-RM
1 rep @ 90% of 1-RM
1 rep @ 95% of 1-RM

and then . . .

Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 83-85% of 1-RM
Sets 4-5: 5 reps @ 73-75% of 1-RM

Clean + Jerk
Take 15 minutes to build to a heavy:
(Clean x 2 reps + Jerk)

We suggest starting at 65% and build from there

8 Minute AMRAP
35-54:
As many rounds and reps as possible in 8 minutes:
10 Strict Handstand Push-Ups
15 Toes-to-Bar
20 Calorie Row

55+:
As many rounds and reps as possible in 8 minutes:
10 Strict Handstand Push-Ups to 5″” riser
15 Toes-to-Bar
20 Calorie Row

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups

Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Upper Body Accessory Work
Three sets of:
15 Dumbbell Reverse Flies
30 Second Bat Wing Hold
Rest as needed

Additional Optional Strongman Accessory Session
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Banded Glute Bridges x 25 reps (fast)
Rest 60 seconds

B.
1 Mile Sled Drag

Choose what weight to use that will allow you to march for the entire mile (you should not be taking lots of breaks)