September 24, 2021 – Masters Program

Mobility & Activation
T-Spine Stretch by Coach TJ x 30-60 seconds per side

transition to …

Weighted Prayer Stretch x 60-90 seconds

and then …

Movement Prep:

Assault Bike (Legs Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike (Arms Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike x 30 seconds
Wall Walks x 5 reps

A.
For all parts of this section continue to have your hands turned out EXCEPT on the hand plank shoulder taps.

For 60 seconds, perform one set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Freestanding or Wall Supported Handstand Marching x 15-20 seconds for max reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1-3 meters + Handstand March x 10 reps
*Attempt to go unbroken on these but it’s totally fine to break them up if necessary.

Followed by. . .

For 3 minutes, perform one set of:
Minute 0-1 – Hand Plank Shoulder Taps x max reps
Minute 1-2 – Rest
Minute 2-3 – Elbow Jacks x 30-50 reps

B.
Back Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 2 rep @ 90%
*Set 4: 1 reps @ 95%
Rest 2 minutes between sets

C.
Three rounds for time @ 60-70% of Max Heart rate:
400 Meter Run
20 Dumbbell Walking Lunges
500 Meter Row or 1000 Meter Bike Erg
10 Dumbbell Push-Press

35-54: 50/35 lbs
55+:

35/20 lbs

Athlete Notes:
Today is a test! How well can you maintain your 60-70% max heart rate while doing a workout ‘for time.’ I would suggest incorporating nasal breathing today. What is nasal breathing you may ask? Check out this article to go in depth into what nasal breathing is.

Not looking to read a bunch about it – no problem. Just try to keep your mouth closed during the workout and just breathe through your nostrils. Let the urge for air dictate your pace, if you feel a strong desire to open your mouth to inhale or exhale, you’re probably going too fast for your current CO2 tolerance.

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.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Death March x 16-20 steps @ 3011
Rest 60 seconds