May 5, 2021 – Masters Program

Age Group Qualifier Note: If you plan on competing then please do the following ONLY if you feel like you need to move. Otherwise, please take a full rest day.

Mobility & Activation as scheduled
Warm-Up Flow as scheduled

Flush Session:
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
15/12 Calorie Assault Bike
15/12 Calorie Row or Bike Erg
10 Burpees

Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end

)

A.
Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
Handstand Walk

35-49: 100-Foot or 15 Wall Climbs
50-54: 75-Foot or 12 Wall Climbs
55-59: 50-Foot or 9 Wall Climbs
60-64: 25-Foot or 6 Wall Climbs
65+: 15-Foot or 3 Wall Climbs

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

followed by …

Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

C.
Three rounds for time of:
400 Meter Run
35 Air Squats
7 Power Cleans

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

Athlete Notes:
We want everyone feeling good heading into the Age Group Qualifiers so today we have dialed back on volume and we want each athlete to assess how they feel and adjust as needed. Please go by feel today and keep intensity relatively low. Move through the conditioning piece with fluidity and hold yourself to a high standard on the air squats. Try going unbroken on the power cleans and see how that effects your heart rate. Again, today is a movement based day and not a relatively high intensity day.

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.

Aerobic/Gymnastics Accessory Option
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Shoulder to Overhead
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Overhead Walking Lunge Steps
Rest as needed

35-54: 95/65 lbs
55+: 65/45 lbs