November 2, 2020 – Masters Program

Mobility & Activation
Rotate through the following drills over the course of 5-8 minutes:
Over the Shoulder Barbell Stretch
T-Spine Hold on Foam Roller
Pec Smash

and then …

400 Meter Run right into …

One-Two sets of:
Hawaiian Squats x 5 reps per side (slow and controlled)
Prone Plank Hold x 45-60 seconds
Divebomber Push-Ups x 5-10 reps (slow and controlled)

Warm-Up Flow
Three rounds of:
60 Seconds of Jump Rope (Single-Unders)
16 Single-Arm Dumbbell Overhead Squats (alternate arms at rep 8)

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.

Loving these nasal breathing warm-ups? Check out this article to see how you can incorporate nasal breathing in other areas of your training.

A.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 1 rep

Build to today’s heavy.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)

Build to today’s heaviest complex…but make sure your mechanics are sound and consistent.

B.
For time:
Handstand Walk

35-49: 150′ (25′ unbroken segements)
50-54:

100′ (15′ unbroken segements)
55-59: 75′ (10′ unbroken segements)
60+: 50′ (5′ unbroken setements)

At the 5:00 mark, complete:

40 Box Step-Overs (24/20″”)

35-54: 50/35 lbs (pair)
55+: 35/20 lbs (pair)

At the 10:00 mark, complete:

For time:
800 Meter Run

Handstand Walk Scaling Options:
1 Wall Climb + 10 Wall Facing Handstand Marching for every 25′
10 Handstand Marching on Box for every 25′

Box Step-Over Scaling Options
Single Dumbbell
Lower the height of the box

Time to test your Handstand Walking speed! Assess how best to tackle the age specific disance based on your handstand walking skills. Are you strong with your handstand walks and want to tackle this like Matt Fraser and go as far as you can before hitting failure? Or are you less confident with shoulder endurance and/or skill and wan to tackle his like Justin Medeiros and build in a quick break at every segment? Use todays session to learn what works best for you!

It is time to GRIND! The box step-overs come down to who is willing to push through discomfort. These are step-overs so no need to hit full extension on the top of the box as your rep counts once you get to the other side of the box.
Recover and reset your mindset to push on the 800 Meter Run. Make a note if you PR your 800 Meter Run!

Please record times for all 3 events.

C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Bat Wings x 5 reps @ 1515
Rest as needed

Two sets of:
Prone Banded Hamstring Curls x 40 reps
Rest 30 seconds

*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.

Additional Optional Strongman Accessory Session
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

When the running clock reaches 10:00…

Complete as many rounds and reps as possible in 20 minutes of:
5 Burpee Sand Bag or D-Ball Over the Box (24/20″)*
100-Foot Bear Hug Carry
200 Meter Run

35-49: 150/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs

*Lift your sandbag over your box, perform a burpee, then jump on/over the box. You may use your hands to get over the box