September 10, 2021 – Masters Program

Mobility & Activation
Spend 2 minutes at the bottom of your squat and get comfortable!

Crossover Symmetry (10-12 reps each)
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill 

finish with …

Kettlebell Windmill in a Lunge Position x 5-10 reps per side

A.
For 2 minutes, perform:
Freestanding Handstand Marching x max reps
*Rest as needed.

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Facing Handstand Marching x 10 reps + Handstand Walk x 5-10 feet OR Handstand Walk Attempt
Interval 2 – Wall Climb
– – – – – – – –
Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds

Followed by. . .

Two sets of:
Back-To-Wall Handstand Shoulder Shrugs x 20 reps
Rest 30 seconds

B.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80-85%
Rest 2 minutes between sets

C.
Please complete at Zone 2 pace (60-70% of max HR) for 25 minutes:
Run 800 Meters or Row 1000 Meters
20 Burpee
Run 800 Meters or Row 1000 Meters
15 Pull-Ups

Athlete Notes:
We have been training Zone 2 pacing for a few weeks now so you should be feeling more comfortable with your pacing. If you’ve been monitoring your heart rate these past few weeks then you should be able to start ‘feeling’ your heart rate range and have an idea what it is at based on your breathing. Knowing your heart rate along with assessing your energy output throughout a workout will help you learn how to pace better. Pacing will help you know when you can push to your redline, when to pull back and where to ‘make your move’ in a workout. We will continue with our Zone 2 training on Fridays but now start to be mindful of your heart rate in other forms of workouts, like in intervals where your heart rate spikes and then has opportunity to recover.

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.

Strength Accessory Option
A.
Three sets of:
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
Rest 2-3 minutes

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
Ab-Wheel Roll-Out x 12-15 reps
Rest 30 seconds

C.
Three rounds for movement quality of:
30 Banded Overhead Triceps Extensions @ 1010
20 Stiff-Legged Dumbbell Deadlifts