August 31, 2021 – Masters Program

Mobility & Activation
Twisted Cross Pec Stretch

x 60 seconds per side

and then …

Shoulder Activation Prep:

5-10 Plank Ring Circles
10 Supine Hollow Maltese Press
5-10 Hanging Shoulder Rotation (imagine making a square as you rotate through this)

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
2 Strict Pull-Ups (use a band if needed)
4 Chest-to-Bar Pull-Ups
6 Pull-Ups

Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following options):
Jumping Chest-to-Bar Pull-Ups
Band-Assisted Chest-to-Bar Pull-Ups

A.
Six sets for times of:
25/18 Calorie Assault Bike (55+: 22/15 Calorie Assault Bike)
7 Power Cleans*
Rest 3 minutes

*Sets 1-3 @ 65%
*Sets 4-6 @ 70%

B.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 25 Band Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – 30 seconds Straight Leg Ceiling Crunch
Station 4 – Banded Lat Pulldown x 15 reps @ 2020
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Athlete Notes:
How fast can you go and still hang on to the barbell? That’s what we’re looking for here! The assault bike should be aggressive. We want your legs pumped and your lungs working by the time you get to the barbell…and then, hang on! Implement different barbell cycling strategies to test what works best (going straight down each rep, having a touch point, quick singles). Test different methods of barbell cycling and see what works best for you. You get a full three minutes of rest, so we’d advise walking around, or even slowly pedaling on the bike. Don’t just sit down (your legs will thank us). The goal of this workout should be to see how quickly and efficiently you can move a moderate load after a sprint buy in. If the reps start to get sloppy, it’s ok to drop the loading down a little bit and focus more on the intended stimulus! Find that line between going too hard, and going just hard enough to still complete the work!

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.

Running Endurance Option
Four sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters.