August 14, 2020 – Masters Program

Mobility & Activation
Band Distracted Hip Flexor Stretch x 45 seconds per side

Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side

Warm-Up Flow
Accumulate 30 Turkish Get-Ups

Breathe exclusively through your nose throughout this entire portion including the rest period. 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 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 70%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

B.
Every 2 minutes, for 10 minutes, complete:
Power Clean & Jerk x 1.1.1

C.
For time:
21-15-9
Burpees
Strict Handstand Push-Ups

55-59: 2-3″ riser for sHSPU
60+: 5″ riser for sHSPU

Scaling Option:
L-Seated Dumbbell Press

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

“Steady 20”
For max calories:
20 Minutes of Assault Bike

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the twenty minutes. Be aggressive when choosing a goal pace to be able to hold.