January 14, 2022 – Masters Program

Mobility & Activation
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

A.
Two rounds for quality and activation of:
10/7 Calorie Machine of Choice
5 DB External Rotation per side
5 Prone Swimmers @ 4141
20 Bodyweight Alternating Reverse Lunge

B.
Four sets of:
Bench Press x 5 reps @ 65-70% of 1-RM
Rest 60 seconds
Supinated Grip Barbell Rows x 8-10 reps @ 3111
Rest 60 seconds

C.
Complete as many reps possible in 7 minutes of:
1 Squat Clean to Overhead
1 Burpee Box Jump Overs (24/20″)
3 Squat Clean to Overhead
3 Burpee Box Jump Overs
continue to increase by 2 reps each round for each movement.

35-54:

135/95 lbs
55+: 95/65 lbs; Step-Ups Okay

D.
Three sets of:
Elbow Jacks x 25 reps
Rest as needed
Reverse Snow Angel

x 15 reps
Rest as needed

Athlete Notes:
Today we’ve got a classic open style workout headed your way. The 7 minute time domain is pretty regularly seen, as is ascending rep schemes in a couplet. This workout is going to get real at around the 9 or 11 rep range. We would advise for most of you to do quick singles. Hanging on for touch and go will likely blow your back up and really be a detriment to the burpees. But, the singles need to be go, drop, hands on, go again… not the step away and breathe, the weight is too light for that. The burpees need to be a consistent pace that you can maintain. Some of you may elect to do the jump back, jump up, jump over strategy, but we find that will elevate the heart rate quite a bit. For most of you, the best option is the jump back, step up out of the burpee, jump onto the box, twist, step down. Whatever remains consistent for you is what will work best!

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 Accessory Option
Every 4 minutes, for 24 minutes (6 sets of):
500 Meter Concept 2 Bike Erg OR 250/200 Meter Row
40 Double Unders or 80 Single-Unders
200 Meter Assault Runner