September 29, 2020 – Masters Program

Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position

and then …

500 Meter Row @ easy pace

Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks (left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats
30 Seconds Inchworm Walk

A.
Take 12-15 minutes to build up to a heavy Dead Stop Front Squat

.

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Power Clean + Clean

Go by feel today and let load be dictated by mechanics.

C.
Not for time but for quality, complete:
35-54:
Two sets of:
10 Supinated Grip Barbell Rows @ 3111
50 Double-Unders (goal is unbroken)
10 Strict Handstand Push-Ups
60 Second Front Leaning Rest

55+:
Two sets of:
10 Supinated Grip Barbell Rows @ 3111
30 Double-Unders (goal is unbroken)
10 Strict Handstand Push-Ups to 5″ riser
60 Second Front Leaning Rest

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Please check out this blog post on how to improve you double-unders.

D.
For time:
Row 1000 Meters
20 Burpees over the Erg
40 Thrusters (45/33 lbs)

Can you go sub 8:00 on this? The key is to push on the row but not so hard that you set a new 1000 Meter PR! If you normally hold a 1:55 pace on your 500 meter row then try and hold a 2:00 pace during the 1000 meter piece. STAY MOVING on the burpees and stay low as you jump over the erg (no need to waste any energy here). Then you get the OPPORTUNITY to complete an unbroken set of light thrusters! Have an unbroken mindset going into these thrusters and trust your conditioning. It will hurt but that’s okay – you signed up for this. 😉

Additional Optional Engine Session

Every 10 minutes, for 40 minutes (4 sets) of:
50/35 Calories of Assault Bike
20 Burpees
10 Strict Pull-Ups*
20/15 Calorie Ski-Erg or Row