September 21, 2021 – Masters Program

Mobility & Activation
Assault Bike or Ski-Erg x 3-5 minutes @ easy pace (Keep HR under 115 BPM)

Banded Lat Stretch x 30 seconds per side
Banded Hamstring Pulse x 30 seconds per side

and finish with …

Cozy Bent Leg Lift x 10 reps with a 5 second hold
Plank Shoulder Taps

x 30 reps afap

Skill Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
30-50 Double-Unders (or 30-50 seconds Double-Under Practice)
10 Toes-to-Bar (practice a long and short kip)
10 Strict Handstand Push-Ups* (55+: 3-5″ riser)

*if you can do these unbroken then try adding a slight deficit

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

B.
Every 3 minutes, for 24 minutes (8 sets) of:
20/15 Calorie Assault Bike (55+: 15/10 Calorie)
*Power Clean

Sets 1-2: 10 Power Cleans @ 50% of 1-RM
Sets 3-4: 7 Power Cleans @ 60% of 1-RM
Sets 5-6: 4 Power Cleans @ 70% of 1-RM
Sets 7-8: 2 Power Cleans @ 70-80% of 1-RM

Then, once recovered, complete:

Three sets of:
Power Clean x 1 @ 85% of 1-RM
Rest 90 seconds

C.
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDL x 5-6 reps each leg @ 4111
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – 25 Weighted Russian Twists

Athlete Notes:
Today’s workout is a continuation of our “get your heart rate up and then lift weights well”. Your goal on the bike should be to have it done in under a minute, then work on attacking the barbell! Force yourself to go straight to it and pick it up, then see what happens. You may surprise yourself! The weights should all be light enough that you should have the confidence to approach the bar and get to work as soon as you finish the bike. As always with these workouts, we want to challenge your mechanics under fatigue. The more dialed in you are with technique, the longer your body will work the way it’s supposed to, and the easier the bar will move. It’s when mechanics break down that the weight seems to feel exponentially heavier. Send it on this one and see what you’re capable of!

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
Two sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.