March 13, 2021 – Masters Program

Mobility, Activation and Warm-Up

400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Hang Clean
5 Cleans

Four sets of:
Hang Clean + Clean @ 70-75%
Rest as needed

C.
35-49:
Every 6 minutes, for 24 minutes (4 sets) for times:
30/22 Calories of Assault Bike
20 Alternating Pistols or 40 Air Squats
8/6 Muscle-Ups (Sub in 20 Russian KB Swings if you want to lay off the shoulders)

50-54:
Every 6 minutes, for 24 minutes (4 sets) for times:
25/18 Calories of Assault Bike
14 Alternating Pistols or 30 Air Squats
6/4 Muscle-Ups (Sub in 20 Russian KB Swings if you want to lay off the shoulders)

55+:
Every 6 minutes, for 24 minutes (4 sets) for times:
22/15 Calories of Assault Bike
20 Box Step-Ups with Medicine Ball (20/14 lbs to 24/20″)
8/6 Ring-Dips or Stationary Dips (Sub in 20 Russian KB Swings if you want to lay off the shoulders)

Scaling Options for Pistols (choose one of the following):
Candlestick Roll to Pistol Squat x 1/2 reps in assigned age division
Band Assisted Pistol Squat

Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support

Athlete Notes:
Go by feel today since most of you tackled 21.1 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today. If you want the intensity to be low then try all nasal breathing during the conditioning session (you may need to reduce the reps/calories if you opt for this). The conditioning is heavy on the legs (thankfully) but you should have at least 60 seconds of rest between sets. If you are worried about going over 5 minutes then reduce the reps or calories on the bike.

If you struggle with ankle mobility then spend some extra time working on your ankle range of motion as well as rolling out your calves from all the double-unders in 21.1. We want you sitting into a really good position on your pistols with feet staying flat on the ground so that requires good ankle mobility.

D.
Three sets of:
30 Seated Band-Resisted Rows @ 2011
15 GHD Sit-Ups or 25 Bicycle Crunches with 1-second pause at top of each
20 Kettlebell Sumo Deadlifts Deadlifts @ 20X1
10 Goblet Squats @ 3011