May 26, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes working on your hamstrings

and then …

One set of:
Y’s, T’s & W’s x 10 reps

Three sets of:
CrossOver Symmetry Row x 15 reps
Prone Plank Shoulder Taps x 15 reps
5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom

A.
Please check out this video on the Importance of a Handstand Fall

Skill Development
Every minute, on the minute, for 3 minutes:
2 Donkey Kicks

Followed by. . .

Skill-Based Movement Primer
Four sets for times of:
25/15 Calories of Rowing
Strict Handstand Push-Up x 5-10 reps
Rest 60 seconds

Beginner: Add 3-5″ riser
Intermediate: Normal
Advanced: Add 1.5-3″ deficit

B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed

C.
For time:
Complete rounds of 21,15, 12 and 9 reps of:
Calorie Row
Deadlift

35-49: 185/125 lbs
50-54: 155/105 lbs
55+: 135/95 lbs

D.
35-54:
Four rounds for movement quality:
400 Meter Run
2 Rope Climbs*
20 Push Ups

55+:
Four rounds for movement quality:
400 Meter Run
1 Rope Climb*
15 Push Ups

*If you do not have a rope then complete 3 Towel Pull-Ups for every rope climb

Athlete Notes:
Your deadlift heavy sets will prep you for the spicy 21-15-12-9 workout. The additional 12 reps in a classic 21-15-9 workout will make this one a challenge to sprint on however you should be able to start off at a pretty high perceived rate of exertion (85%). Think about long, strong pulls on the row and keeping the bar close with minimal rest at the top on the deadlift (avoid leaning back behind the bar at the top of the deadlift).

Once recovered, you will transition into the low impact aerobic portion. Make sure that you are performing full range of motion on the push ups because we want to train with the best reps possible (show a flash of the elbow at the top of the push-up). Keep your intensity down on this one and just focus on good movement quality.

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.

Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.