August 18, 2020 – Masters Program

Mobility & Activation

Choose any drill from this article that will help you prepare for your Front Rack position

and then …

500 Meter Row @ easy pace

Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps

followed by …

Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)

A.
Four sets of:
Front Squat x 6 reps @ 75%
Rest 2-3 minutes

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

Build over the course of the five sets.

Followed by….

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

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power 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 – Wall Sit Hold x 60 seconds
Station 4 – Strict Pull-Ups x 6-8 reps

D.
Three sets of:
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30-45 seconds

Additional Optional Engine Session
Complete as many rounds and reps as possible in 30 minutes of:
Row 500 Meters or Bike Erg 1000 Meters
50-Foot Handstand Walk or Wall-Facing Handstand Marching x 50 reps
10 Pull-Ups
50-Foot Handstand Walk or Wall-Facing Handstand Marching x 50 reps
50/35 Calories of Assault Bike or Ski Erg