August 6, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes work on hip internal rotation

and then …

Three sets at an easy pace:
200 Meter Run
Over/Under Barbell x 5 reps each side
15 Seconds Dead Hang from Pull-Up Bar

Warm-Up Flow
Every 6 minutes, for 18 minutes (3 sets):
22/15 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
5 Muscle Snatches

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch

B.
Spend 3 minutes working on Handstand Marching x max reps (per kick-up either free standing or on the wall)

Followed by. . .

35-49:
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Marching x 10 reps + Handstand Walk x 2 meters

50-54:

Handstand Marching x 5 reps + Handstand Walk x 1 meter

55+:
Wall-Facing Handstand Marching x 10 reps

C.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – Squeeze Chest Press

x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDL x 5-6 reps each leg @ 4111
Station 4 – 100 Meter Waiter’s Carry (50 meters each arm)
Station 5 – Alternating Single-Leg V-Ups x 60 seconds

Athlete Notes:
It’s Friday, so you know what that means! The best day of the week to get STRONG! We’ve had a solid week of training so far, so we want to take today and make sure our focus is dialed in on getting ourselves stronger, and continuing to build our base. Don’t worry about conditioning today, we’ve got plenty of time for that tomorrow :). Today’s focus needs to be on challenging yourselves to trust in the process and know that all of this extra accessory work and foundation building is going to lead to some big lifts down the road!

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.

Engine Accessory Option
Every 5 minutes for 30 minutes (6 sets):
12/9 Calorie Assault Bike
15 Push-Ups
15/10 Calorie Row
30 Double-Unders or 60 Single-Unders