April 12, 2021 – Masters Program

Primary Training Session
Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats

(30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

D.
35-49:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 8 Burpee Box Jump-Overs (24″/20″)
Minute 2: 8 Dumbbell Snatches (50/35 lbs)
Minute 3: 15/10 Calorie Assault Bike

50-54:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 8 Burpee Box Jump-Overs (24″/20″)
Minute 2: 8 Dumbbell Snatches (50/35 lbs)
Minute 3: 13/7 Calorie Assault Bike

55+:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 6 Burpee Box Jump/Step-Overs (24″/20″)
Minute 2: 8 Dumbbell Snatches (35/20 lbs)
Minute 3: 13/7 Calorie Assault Bike

Athlete Notes: If you completed all the Qualifier workouts this weekend than please take today as a rest day or just go by feel and keep intensity low. For the EMOM, please adjust the reps in station 1 and 2 if you have less than 10 seconds of rest. We are looking for 21 minutes of fairly continuous work at a relatively moderate heart rate. Once you complete your station try to take some calming breaths to bring the heart rate down. Be smooth and efficient at each station and then use the remainder of the minute to reset your mind for the next station.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – L-Sit Hold x 30 seconds (accumulate time if needed)

B.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Death March x 16-20 steps @ 3011
Rest 60 seconds