June 29, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

B.
Every 3 minutes, for 15 minutes, complete:
20/15 Calorie Bike Erg or Row
8 Thrusters

35-44: 115/75 lbs
45-54:

115/75 lbs x 6 reps
55-59: 85/55 lbs x 6 reps

Goal is to increase on the loads used on May 25, 2021

C.
35-54:
For time:
15 Burpee Pull-Ups
150 Double Unders
15 Burpee Pull-Ups
150 Double Unders

55+:
For time:
15 Burpee Pull-Ups
100 Double Unders
15 Burpee Pull-Ups
100 Double Unders

If you struggle with double-unders then please do one of the following options below:

3 Minutes of Double-Under Attempts
Reduce the reps by half
Single-Unders x Double the Reps

Athlete Notes:

Today’s workout is another retest fom not too long ago. We start it off with some “sprintervals” that include a bike or rower, and a barbell. See if you can match or improve your set times with the goal of improving your overall time. The great thing about training is that it gives us a chance to test our limits and learn! You’ll never find your true potential unless you push yourself out of the comfort zone! Following the “sprintervals” we’ve got a more conditioning based workout. How fast are you willing to go on those burpee pull-ups while still being able to push for unbroken or big sets on the double unders? Try to stay in rhythm on your double-unders for as long as possible and maybe suprise yourself with a new unbroken PR on your double-unders!

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.

Aerobic/Gymnastics Accessory Option
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
500 Meter Ski-Erg
10 Strict Hand Stand Push-Ups (55+: 5″ riser)

Compare to May 25, 2021

B.
Four sets of:
30 second Supine GHD Hold
30 seconds of GHD Sit-Ups
60 seconds rest