January 3, 2022 – Masters Program

Mobility & Activation
Every 90 minutes, for 9 minutes:
Station 1 – T-Spine Hold on Foam Roller x 60 seconds
Station 2 – Band Distracted Hip Flexor Stretch x 40 seconds per side
Station 3 – Banded Ankle Pulse x 40 seconds per side

Skill Based Lung Opener
Every 6 minutes 18 minutes (3 sets):
Run 400 Meters
20 Heavy Double Unders or 40 Double-Unders
3 Wall Walks
15/10 Calorie Assault Bike

This is to get you moving and ready for the following work. This is not a race.

Scaling Options for Double-Unders:
Plate Tap x 15 seconds
Single-Unders x 50-100 reps

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
Rest 3 minutes

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Press from Receiving Position

and then …

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

C.
35-49:
Every minute on the minute for 16 minutes (8 sets) of:
Minute 1: 10/7 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65%
Minute 2: 8 Toes-to-Bar

50-54:
Every minute on the minute for 16 minutes (8 sets) of:
Minute 1: 10/7 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65%
Minute 2: 6 Toes-to-Bar

55+:
Every minute on the minute for 16 minutes (8 sets) of:
Minute 1: 10/7 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65%
Minute 2: 6 Toes-to-Bar

Athlete Notes:
Today we’re continuing with our mix of skill, go, and barbell cycling! We want you to take all that great positional lifting from the last cycle and transfer it into a workout that involves some heavy breathing and technical lifting! The better your technique stays dialed in, the easier this workout will be for you! As with all EMOM’s, the most important thing is to START! If you wait, that clock will tick away before you know it, and it’s impossible to catch back up once you fall behind! Please modify to be able to finish each station in the :40-:45 range, for at least the first few rounds!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Six rounds for max distance of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 26 s/m

This is 36 minutes of sustained rowing, but every three minutes you’ll change your strokes per minute rate. Focus on smooth, efficient pulls to maximize your distance and hold your paces.