August 17, 2020 – Masters Program

Mobility & Activation
One set of:
Kettlebell Ankle Pulse x 30 seconds per side
Psoas Pulse x 30-45 seconds per side

Two sets of:
Shoulder Circles x 10 reps per side
Y’s, T’s and W’s

x 6-8 reps per position (set up face down on a bench, box or chair)
Banded Squats x 10 reps

and finish with …

Banded Sotts Press x 8-10 reps

Warm-Up Flow
One set of:
1000 Meter Row
Single Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)

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.
*SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.

Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

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

B.
35-54:
Every 3 minutes, for 18 minutes, complete (6 sets):
Assualt Bike x 20/15 calories
Ring Dips x 15/10 reps*

55+:
Every 3 minutes, for 18 minutes, complete (6 sets):
Assualt Bike x 15/20 calories
Push-Ups x 15/10 reps

Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.

*You may substitute with stationary dips if you don’t have ring-dips or access to rings. Check out this blog post to read more about the standard kipping ring-dip.

or this blog post to read more about the butterfly ring-dip.

C.
Three sets of:
Bent-Over Prontated Grip Barbell Row x 10 reps @ 21X0
Rest 45 seconds
Seated Dumbbell Press x 8 reps @ 2111
Rest 45 seconds

Additional Optional Strongman Session
Two sets of:
Yoke Carry x 100′
Rest 2-3 minutes

followed by…

Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes

followed by…

One set of:
Sandbag Carry for Max Weight x 100-feet