March 22, 2021 – Masters Program

**If you plan to repeat 21.2 then prioritize that today and only add in other elements of training, if desired, AFTER the 21.2 retest.**

Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Two sets of:
KB Hip Flexor Lift x 6-10 reps per leg
Hip Hikes x 6-20 reps per leg

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

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%

B.
Five sets of:
Tall Snatch

x 2 reps
Rest 45 seconds

Build over the course of the five sets.

Followed by. . .

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start at 55% and build from there. If your lifts feel good then keep going up! If not, stay at a weight that allows you to be consistent and focus on form.

C.
35-54:
Complete as many rounds and reps as possible in 15 minutes of:
9 Push-Press (105/75 lbs)
15 Toes to Bar or GHD Sit-Ups
21/16 Calorie Ski-Erg or Row

55+:
Complete as many rounds and reps as possible in 15 minutes of:
6 Push-Press (95/65 lbs)
12 Toes to Bar or GHD Sit-Ups
18/13 Calorie Ski-Erg or Row

D.
Two sets of:
GHD Hip Extensions x 25 reps (unweighted)
Supinated Grip Band Pull-Aparts x 20 reps
Rest as needed

Athlete Notes:
Some of you may opt to repeat 21.1. If that is the case then please make that your focus for the day.

Use the Tall Snatch drill to warm up your speed and timing for your snatches. Cue fast feet and fast hands for that drill. Then go by feel with your snatches. If you are feeling strong and that bar is moving well, go for a new 1-rm. If your CNS is tired then work up to a medium/heavy weight and work on consistency.

Today’s workout is a good chance to get yourself moving consistently for 15 minutes. The goal is to work through the push press and toes to bar smoothly without rest. Your speed on the entire workout should come down to how fast you ski or row. If you are confident on toes to bar and can perform them when fatigued then push the machines. If you struggle with toes to bar then go a little easier on the machines so you can keep taking shots at big sets on the toes to bar. Take note of your breathe on your push press and make sure you have a good rhythm for when you inhale and exhale as this makes a HUGE difference with your heart rate.

Optional Additional Work Sessions

*Please only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 3 – 60 seconds of Strict Pull-Ups (for max reps)
Station 4 – 10 Ab-Wheel Rollouts @ 3021
Station 5 – 10 Hamstring Curls with Furniture Sliders, Rings or TRX
Station 6 – 60 seconds of Max Calorie Assault Bike