August 11, 2020 – Masters Program

Mobility & Activation
Kettlebell Ankle Pulse x 20-30 seconds per side
Front Rack Assisted Stretch x 3-5 pulses per side (contract/relax on your own if you don’t have a partner)

Two sets of:
Assault Bike x 60 seconds
Hawaiian Squats x 5 reps per side
Over/Under Drill x 10 reps (5 each direction)

A.
Four sets of:
Front Squat x 6 reps @ 70%
Rest 2-3 minutes

B.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Sotts Press for the Under-Mobile Athlete

Build over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Cleans + 3 Front Squats @ 50-55% of 1-RM Clean

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Cleans + 2 Front Squats @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean from 2″ below the knee + 1 Front Squat @ 70-75% of 1-RM Clean

C.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111
Station 4 – Band Pull-Aparts x 15 reps @ 2020

D.
Three sets for max reps of:
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 60 seconds
60 seconds of Tempo Push-Ups @ 1111
Rest 60 seconds

Additional Optional Engine Session
Please only perform as much of the additional work as you can recover from successfully before your next training session.

35-54:
Four sets of:
Assualt Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
Rest 30 seconds

…then

Three sets of
Assualt Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
Rest 60 seconds

…then

One set of:
Assualt Bike x 60 seconds (Max Calories)

*Record the sum of total calories

55+:
Four sets of:
Assualt Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (53/35 lbs)
Rest 30 seconds

…then

Three sets of
Assualt Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (53/35 lbs)
Rest 60 seconds

…then

One set of:
Assualt Bike x 60 seconds (Max Calories)

*Record the sum of total calories