August 11, 2021 – Masters Program

Mobility & Activation
Band Distracted Hamstring Floss x 60 seconds per side

and then …

Banded Scarecrow x 2-3 minutes depending on how tight you feel

followed by …

Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate

and finish with …

15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)

Skill-Based Movement Primer
Three sets for quality:
20/15 Calorie Row
4 Toes-to-Rings
6Baby Butterfly Pull-Ups
30 Seconds Nose to Wall Handstand Hold (get as close to the wall as possible)
Rest 60 seconds

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Push or Split Jerk

Use jerk blocks if possible and build over the course of the five sets.

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%

D.
35-54:
Every 10 minutes, for 30 minutes (3 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Jump-Overs (24/20″)
20 Toes-to-Bar
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
400 Meter Run

55+:

Every 10 minutes, for 30 minutes (3 sets) for times:
18/12 Calorie Assault Bike
10 Burpee Box Jump/Step-Overs (24/20″)
15 Toes-to-Bar
25 Wall Ball Shots (20 lbs/10 lbs to 9′ target)
400 Meter Run

Please note times for all three sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.

*Compare to July 7, 2021

Athlete Notes:
On today’s menu we have another repeat workout from July 7th. Please check back to your notes to see what you did last time, how it went, and if you would have changed anything! Then, just like all re-tests, maybe try out a different strategy this time around! Either way, this workout is all about teaching you how hard you can push, recover in a short window, and then repeat the effort. We see quick turnarounds frequently at the high-level competitions. Being able to recover quickly is arguably a skill in and of itself and that’s why we love these “every ____ minute” workouts so much! Today’s movements are a good mix of skill and effort. Ideally you are finishing in less than 7 minutes and giving yourself at least 3 minutes to rest and recover. Please modify the reps or even the wall ball loading accordingly to be able to achieve this.

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.

Rowing Endurance Option
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace