April 28, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Squat Rocks x 60 seconds
Prone PVC Pipe Pass Thrus x 30 seconds

followed by …

CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

and finish with …

Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Seconds Calories of Assault Bike
Minute 2 – 30 Seconds of gymnastic option below:

Option 1 – Donkey Kicks to Wall
Option 2 – Nose to Wall Handstand Hold
Option 3 – Wall Facing Handstand Marching
Option 4 – Freestanding Handstand Marching

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

C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.
35-54:
For time:
42/30 Calories of Assault Bike
42 Wall Ball Shots (20/14 lbs to 10′ target)
30/20 Calories of Assault Bike
30 Wall Ball Shots (20/14 lbs to 10′ target)
18/15 Calories of Assault Bike
18 Wall Ball Shots (20/14 lbs to 10′ target)

55+:
For time:
30/20 Calories of Assault Bike
42 Wall Ball Shots (20/10 lbs to 9′ target)
18/15 Calories of Assault Bike
30 Wall Ball Shots (20/10 lbs to 9′ target)
15/10 Calories of Assault Bike
18 Wall Ball Shots (20/10 lbs to 9′ target)

Rest 5 minutes then. . .

35-54:
For time:
800 Meter Run (Assault Runner if possible)
30 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run (Assault Runner if possible)
30 Alternating Dumbbell Snatches

55+:

For time:
800 Meter Run (Assault Runner if possible)
30 Alternating Dumbbell Snatches (35/20 lbs)
800 Meter Run (Assault Runner if possible)
30 Alternating Dumbbell Snatches

Athlete Notes:
You are going to love your rest day tomorrow!

For the jerks, focus on perfect mechanics during the build to 90%. Once you get to 90%, let your body just work the mechanics you primed it for…turn off your brain a little bit and allow your training to help you move the weight well without overthinking each piece of the puzzle.

Today’s conditioning session is a serious leg burner. The test is truly whether you can handle some discomfort in your legs and keep moving anyway. Your goal on the Assault Bike is to maintain a high average speed. You can mix in some short sprints to get the calories moving and maintain some intensity, but after each little sprint, don’t get too complacent…you still have to move at a consistent pace throughout. Try to keep your wall ball shots either unbroken or in two sets. The second portion is going to require pure grit. These movements are easy to slow down on so staying checked in and keeping yourself moving is the challenge. Do not be afraid to go big and see how long you can hold on for. Training is a great time to learn your limits.

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
35-49:
Every 8 minutes, for 32 minutes (4 sets) for times of:
Row 1000 Meters
3/2 Legless Rope Climbs
10 Push Press*
10 Close-Grip Overhead Squats*

50-54:

Every 8 minutes, for 32 minutes (4 sets) for times of:
Row 1000 Meters
2/1 Legless Rope Climbs
10 Push Press*
10 Close-Grip Overhead Squats*

55+:
Every 8 minutes, for 32 minutes (4 sets) for times of:
Row 750 Meters
3/2 Rope Climbs
8 Push Press*
8 Close-Grip Overhead Squats*

*Choose a load that you will be able to keep unbroken for the complex. Priority is not loading but solid positioning and overhead stability.

Scaling Options for Legless Rope Climbs (choose one of the following):
Rope Pull-Up Taps (2 taps for every 1 legless rope climb)
Regular Rope Climb