October 26, 2020 – Masters Program

Mobility & Activation
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Tricep Stretch

x 30 seconds per side
Band Assisted Ankle Pulse x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

and then …

Two sets of:
20 Seconds Hawaiian Squats (left)
10 Seconds Rest
20 Seconds Hawaiian Squats (right)
10 Seconds Rest
20 Seconds Press behind the Neck in Squat
(use a band for this and pull the band apart so there is tension, then press behind the neck)
10 Seconds Rest
20 Seconds Overhead Core Shuffle
(hold a band overhead in a snatch grip and pull the band apart so there is tension, then lean to one side and lift the opposite leg, back to center, lean to the other side and lift opposit leg. Accelerate the pace while maintaining a strong core)
10 Seconds Rest

Warm-Up Flow
Three rounds of:
10 Calorie Assault Bike/Ski Erg
200 Meter Run
10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible)

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.

A.
Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2 reps

Build over the course of the four sets.

Followed by…

Every 2 minutes, for 12 minutes, complete:
2 Snatch Pulls + 2 Snatches
(drop the barbell between the two pulls and the snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Go by feel and build each set but let mechanics dictate load

B.
35-49:
For time:
Three rounds of:
75-Foot Handstand Walk
75 Double Unders
500 Meter Ski-Erg or Row

50-54:
For time:
Three rounds of:
50-Foot Handstand Walk
75 Double Unders
500 Meter Ski-Erg or Row

55+:
Three rounds of:
25-Foot Handstand Walk
50 Double Unders
500 Meter Ski-Erg or Row

Time Cap: 20:00

Scaling Options:
1 Wall Climb for every 25′ Handstand Walk
10 Wall Facing Handstand Marches for every 25′ Handstand Walk

We are continuing to build endurance with handstand walks. To make this workout more challenging, hold yourself accountable to only break every 25′ on your handstand walks. Being efficient with your double-unders will make a huge difference in this workout. Keep your shoulders relaxed during your double-unders and breathing efficient. Keep a relatively quick pace on the 500 meter row but pull back a bit on the last 75 meters so that you can quickly transition back to your handstand walks.
If you are someone who is not very strong with your handstand walks then push the pace on your double-unders and your row so then you can spend more time on rounds 2 & 3 for your walks.

C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Legless Rope Climbs x 1-2 reps
55+: Rope Climbs x 1-2 reps
Rest 20-30 seconds

One set of:
Banded Hamstring Curls x 100 Reps

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

Additional Optional Strongman Session
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

At the 15 minute mark. . .

Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
Rest 90 seconds

*Goal is to get 15-20 reps on each movement, If you hit 25+ then its too light.