October 4, 2021 – Masters Program

Transition Week: You guys are coming off a great cycle and hopefully many of you saw lots of improvements in not just your lifting but also your conditioning! We want you to take some time this week to reduce loading and intensity so you can be primed and ready for our next cycle starting on October 11. For more information on transition weeks and why we program them in, check out this article.

Mobility, Activation & Warm-Up
Lateral Line Stretch x 60 seconds per side
Hawaiian Squats x 5 reps per side

followed by …

Assault Bike x 90 seconds (easy pace)
Banded Lateral Walks

x 20 steps each direction
Assault Bike x 60 seconds (medium pace)
Banded Monster Walks x 20 steps each direction
Assault Bike x 30 seconds (hard pace)
Bear Crawl with Wrist Stretch x 25′

A.
*Nasal Breathing Only Prep*
Three sets of:
200 Meter Run
60′ Waiters Carry + Farmers Carry
250 Meter Row
60′ Waiters Carry + Farmers Carry
10 Strict Pull-Ups

B.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

C.
“Thunder”
For time:
1000 Meter Row
50 Push-Press
800 Meter Run

35-54: 75/55 lbs
55+: 55/35 lbs

Athlete Notes:
Leg blast today! Please be strict with the assigned tempo since the loading will be on the lighter side due to the extended time under tension. As a reminder, check out this article to review how to read tempo.

Have fun with the workout Lightening! Make sure you keep the push-press and actual push-press (don’t sneak in push-jerks) and push on your 800 meter run! If weather doesn’t allow you to run then substitute with a 1,000 meter row.

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.

Engine Option
Every 10 minutes, for 30 minutes (3 sets) of:
Station 1:
2500/2000 Meter Bike Erg or 1250/1000 Meter Row
Station 2:
Four rounds of:
2 Wall Walks
10 Air Squats