November 21, 2020 – Masters Program

Mobility & Activation
PVC Pipe Pass Thrus x 30 seconds
Wall Bridge x 30 seconds (walk out only as far as you are comfortable.)

and then …

Assault Bike x 5 minutes @ easy pace
Band Pull Aparts x 30 reps
Assault Bike x 3 minutes @ medium pace
Overhead Plate Walk x 100′
Assault Bike x 1 minute @ fast pace
Push-Ups x 15 reps

A.
Strict Handstand Push-Up Density
35-54:
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

55+:
For max reps:
90 seconds of Strict Handstand Push-Ups to a 5″ riser
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups to a 5″ riser
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups to a 5″ riser

Note reps achieved for each set.

*If you do not have a strict handstand push-up then please do one of the following progressions:
Elevated Foot Handstand Push-Ups

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

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 100-102%
Rest 3 minutes between sets.

C.
Take 5-8 minutes to build up to the weight being used in todays conditioning and then …

For time:
12 Deadlifts
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots

35-49:

315/225 lbs; 20/14 lbs to 10/9′ target
50-54: 275/185 lbs; 20/14 lbs to 10/9′ target
55-59: 225/155 lbs; 20/10 lbs to 9′ target
60+: 185/135 lbs; 20/10 lbs to 9′ target

Scaling Options:
Reduce the weight if it is more than 80% of your 1-RM.

Focus on good form with your deadlifts as this workout will test your back endurance. Please take breaks as needed to ensure your form is good and you aren’t sacrificing mechanics. I would suggest wearing a belt for your deadlifts and then loosening it for your wall ball shots. Keep your transitions tight so you deadlift and then just turn to the wall for your wall ball shots. And like all Saturdays, if you are tackling this with a friend then do congo line style or partition the reps between you and your partner.

Additional Optional Running Endurance Session
3 Mile Run