September 14, 2020 – Masters Program

Mobility & Activation
Mind Muscle Overhead Movement Prep

T-Spine Pulse on Bench x 45-60 seconds (focus on your breathe)
Band Assisted Ankle Pulse x 30 seconds per side

and finish with …

Two sets of:
Y’s, T’s, W’s x 5 reps per position
Over/Under Barbell x 30 seconds

Warm-Up Flow
One set of:
1000 Meter Row
Single Arm Dumbbell Press x 10 reps per side (weight up to the athlete)
Goblet Squats x 20 reps

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.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%

Followed by…

Every minute, on the minute, for 5 minutes:
Snatch @ 80-85%

B.
35-49:
Four sets of:
Row x 500 Meters
155/115 lbs Hang Squat Cleans x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 3 minutes

50-54:
Four sets of:
Row x 500 Meters
135/95 lbs Hang Squat Cleans x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 3 minutes

55+:
Four sets of:
Row x 500 Meters
115/85 lbs Hang Squat Cleans x 8 reps
Pull-Ups x 10 reps
Rest 3 minutes

Notes:
Consistency is the key! We are looking for repeatable efforts across all four sets. This means that you’ll start at around 75-80% perceived effort and try to maintain that same pace, even though your perceived effort will increase each set. Please focus on quick transitions by doing the following:

Erg to Barbell Transition:
Every get stuck in the erg trying to get out of the footstraps? Never again after applying these three steps:
Step 1 – Place your thumbs on the strap buckles
Step 2 – While pressing down the strap buckles, pull your front foot towards your chest to stretch the strap
Step 3 – Slide the foot up (so your heel doesn’t get stuck in the foot holder), then out of the foot holder

Barbell to Pull-Up Rig:
Set up your barbell next to the pull-up bar so you can drop the barbell, turn and step right to the pull-up rig. Ideally you chalk up before each set and you won’t need to chalk during the workout BUT if you do find yourself in need of chalk then place a piece on the j-hook so you don’t need to bend over to grab the chalk.

Scaling Options:

Reduce the weight if you aren’t able to do the hang squat cleans in two sets or less.
If you don’t have pull-ups then please substitute with jumping chest-to-bar pull-ups for the 35-54 age division and jumping pull-ups for the 55+ division.

C.
Three sets of:
Banded Pull-Aparts x 25 reps
(palms facing up and use a light band)
Rest 30 seconds
Banded Lat Pull-Downs x 25 reps
Rest 30 seconds

Additional Optional Strongman Accessory Session
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed

followed by . . .

Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed