June 12, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Warm-Up Flow
At increasing intensity:
1000 Meter Row
50/35 Calorie Assault Bike
800 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.
Build to today’s 3-RM Tempo Back Squat @ 41X1
(perform these as a traditional high-bar back squat with a slow, controlled descent of 4 seconds – counted as “one-one thousand, two-one thousand” etc…, pause for 1 second in the bottom before ascending as quickly as possible)

B.
“Back to Back 1 & 2”
35-54:
Three rounds for time of:
33 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
22 GHD Sit-ups
11 D-Ball Cleans or Sandbag (125/75 lb)

55+:
Three rounds for time of:
33 Wall Ball Shots (20/10 lbs to 9′ target)
22 Ab-Mat Sit-ups
11 D-Ball Cleans or Sandbag (100/50 lb)

Rest 2 minutes and then. . .

35-54:
Three rounds for time of:
11 Toes to Bar
11 D-Ball or Sandbag Step-Overs (100/50lb) (24/20″)

55+:

Three rounds for time of:
11 Toes to Bar
11 D-Ball or Sandbag Step-Overs (75/25lb) (20″)

Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups

Athlete Notes:
Sandbag Saturday! This is a fun version of a semifinals workout that you will have the opportunity to compare efforts with. Most athletes tackling “Back to Back” will be limited by how quickly they can get right back on the sandbag. It is ok to break the wall balls 1-2 times every set as long as you are disciplined in keeping your breaks to 2-4 seconds. You want to really be able to hammer the 33 total sandbag cleans which can suck up time if too fatigued going into them. You will have a similar strategy on the second part as well. Make sure you perform the toes to bar only at a pace that allows you to immediately pick up the sandbag and go unbroken there.

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.
Three sets of:
Forward Sled Drag x 4 minutes
Rest 20 seconds
Backward Sled Drag x 60 seconds
Rest 20 seconds

Suggested loading on the sled: (135/95lb.)

B.
For time:
400 Meter Farmer’s Carry (35-54: 32/24kg; 55+: 24/16 kg)

or

Sandbag Bear-Hug Carry (35-54: 150/100 lbs; 55+: 125/80 lbs)