January 15, 2020 – Masters Program

Mobility, Activation and Warm-Up
60 seconds Distracted Ankle Mobility
60 seconds Banded Perfect Stretch per side
60 seconds Bird Dogs (30 seconds per side)

and then …

10 Calorie Assault Bike
5 Deep Squat Progressions
10 Calorie Assault Bike
60 seconds Over/Under Barbell (30 seconds per side)
10 Calorie Assault Bike
5 Deep Squat Progressions
30 seconds Bear Crawl with Wrist Stretch

Front Squat Progressions
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 3 reps @ 75%
*Sets 5-6 – 3 reps @ 80%

Slightly higher percentage from last week. Try to maintain a strong rack position and work on getting a fuller grip on the bar. Check out the rack position that coach Jared has in this photo and try to get as close to that rack set up as possible: https://www.instagram.com/p/B4dA4nFp_jE/

EMOM Conditioning
35-54:
Every 8 minutes, for 24 minutes, complete (3 sets):
10 Box Jump Overs (24/20″)
15 Calorie Row
20 Alt. Dumbbell Snatches (50/35 lbs)
25/20 Calories on Assault Bike or Bike Erg

55+:
Every 8 minutes, for 24 minutes, complete (3 sets):
8 Box Jump/Step Overs (24/20″)
12 Calorie Row
16 Alt. Dumbbell Snatches (35/20 lbs)
20/15 Calories on Assault Bike or Bike Erg

Please push hard on each set. I’d like to see sprint efforts for all 3 sets.

Please adjust the volume if you are getting less than 30 seconds of rest. On the contrary, if you finishing with more then 3 minutes of rest then adjust this to every 7 minutes, for 21 minutes (3 sets)

Core Accessory Work
Three sets of:
Weighted Russian Twists x 25 reps (if you feel this in your low back then remove the weight)
Rest 30 seconds
V-Ups x 25 reps
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds

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.

Optional Additional Gymnastic Session
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Pistol Squat Balance

x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)

For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x max reps (alternate legs each rep)

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Alternating Pistols Squat x 8 reps
55+: Medicine Ball Box Step-Ups x 8 reps (20/14 lbs)
Interval 2 – Elevated Glute Hip Bridge x 10 reps

and then …

For completion:
400 Meter Sandbag Carry

Please note the load used for the sandbag.