October 20, 2021 – Masters Program

Mobility & Activation
5 Minutes of rowing @ easy-medium pace

and then …

Hamstring Stretching with Eccentric Loading
Step 1 – 60 seconds static stretch per leg
Step 2 – 3 Isometric contractions per leg
Step 3 – 5-10 reps of eccentric loading

Movement Primer Warm-Up
Three rounds at 65-70% effort of:
400 Meter Run
100 Foot Suitcase Carry (each side)
60 second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 second Hang from Pull-Up Bar
10 Empty Barbell Good Mornings

A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift

B.
Twisted DT
Complete as many rounds and reps as possible in 20 minutes of:
“DT”:
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run eg:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc

35-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs

C.
35-54:
Three sets of:
25 Reverse Hypers @ 55% of 1-RM Back Squat
15 second transition
25 GHD Sit-Ups
Rest as needed

55+:
Three sets of:
25 Reverse Hypers @ 55% of 1-RM Back Squat
15 second transition
25 Weighted Medball Sit-Ups (20/14 lbs)
Rest as needed

Athlete Notes:

Make no mistake, today’s workout is a barbell workout. You’re going to spend close to 2/3 of the workout on the barbell. This is the perfect opportunity for you to work on picking one or two things you want to stay focused on, and really dive into that. This is going to get somewhat monotonous doing the same movements over and over for 20 minutes, but the best scores will come from people who stay focused on the present, and stay checked in! Force yourself to stay over the barbell, and start out being smart with how you break things from the get-go. The round of 2 and round of 3 DT’s is where the workout will be for most of you. When you get to this point, that’s your time to really stay checked in on what you’re doing! This will be as much of a mental test as it is physical.

Optional Additional Work Session
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Agility Ladder x 2 Forward Sprints (one foot in each)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.
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.

C.
Complete as many rounds and reps as possible in 10 minutes of:
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry (weight is up to the athlete)
20 V-Ups
20 Push-Ups