March 31, 2021 – Masters Program

Mobility, Activation & Warm-Up

Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

A.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1111
(you can use kettlebells or a barbell for these)

Keep a wide stance and toes pointed out; focus on maximal contraction of the glutes on each repetition. The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this. It should take somewhere between 6 and 10 minute.

B.
35-54:
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
100 Double-Unders

55+:
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
75 Double-Unders

Scaling Options for Double-Unders (choose one of the following):

Single-Unders
Reduce the reps by half OR give yourself 2 minutes to get as many double-unders as possible

C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Athlete Notes:
Sweat sesh today! After hitting your glutes and hamstrings with your sumo deadlifts, you’ll move into a pure conditioning piece. Make sure your calves are warmed up well for today. If you want to keep intensity low today then tackle the conditioning piece has a nasal breathing session!

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.

Aerobic/Gymnastics Accessory Option
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
30 Double Kettlebell Shoulder to Overhead
20 GHD-Sit-Ups (sub in 30 anchored sit-ups if you don’t have access to a GHD machine)
3 Rope Climbs

35-54:

16/12 kg
55+: 12/9 kg