October 20, 2020 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

A.
Every 90 seconds, for 15 minutes (10 sets):
Dead Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat

B.
Two sets of:
45/33 lbs Tall Clean x 3 reps

Followed by …

Every 2 minutes, for 8 minutes (4 sets):
Power Clean & Jerk x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 3

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps

C.
Against a 3 minute clock, complete:
Row x 250 Meters
Shoulder to Overhead x 12 reps*
Bar Facing Burpees x Max Reps
Rest 3 minutes; complete for a total of FOUR sets.

35-49:

135/95 lbs
50-59:

115/75 lbs
60+: 95/65 lbs
*Please take from the ground

We are looking for intetnsity in every set! Your row should take around 60 seconds and employ a quick transition out of the erg. Based on our barbell cycling from the past few weeks, decide how you’ll attack these shoulder to overhead. Are you going to go unbroken or go 6/6? Be effecient with your shoulder to overhead technique so that you utilize your legs to drive the bar overhead so that your triceps are ‘fresh’ for your burpees.

Remember that it doesn’t matter how quickly you get through the shoulder to overhead, it matters how many burpees you can eck out each set. You should have at least 60 seconds to complete the burpees. Try to be consistent (within 1-2 reps across all sets).

Check out this article on how to be more effecient with your Shoulder to Overhead

D.
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold

Rest 30 seconds

Additional Optional Engine Session
Every 6 minutes. for 30 minutes (5 sets) for times:
25/20 Calorie Ski-Erg or Row
50 Double-Unders
25 Kettlebell Swings
50 V-Ups or Anchored Sit-Ups

Weight is up to the athlete for the kettlebell weight.