February 24, 2020 – Masters Program

Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Prone Plank with Forward Reach (per arm)
30 seconds Prone Plank with Lateral Reach

(per arm)
Assault Bike x 2 minutes @ medium pace
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Overhead Squats x 15 reps

and then …

Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

Back Squat Progressions
Every three minutes, for 12 minutes (4 sets):
Back Squat x 3 reps @ 85-88%

“Grace”
For time:
30 Ground to Overhead

35-54: 135/95 lbs
55+: 95/65 lbs

Upper Body Accessory Work
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 10 reps
Rest 60 seconds
Bicep Curls x 10-12 reps @ 2111
Rest 60 seconds
Isolated Ring Hold x 10-15 seconds
Rest 60 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.

Additional Optional Aerobic Row Session
Every 4 minutes, for 24 minutes, complete (6 sets):
10 Calorie Row
50′ Burpee Broad Jumps
10 Calorie Row