August 19, 2024 – Masters Program

Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps

and then …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

Straight into …

Barbell Warm-Up (use an empty barbell)
60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible)
10 Barbell Front Squats with a 3 second pause at the bottom
5 Sotts Press
(Sotts Press for the under mobile athlete)

A.
Every 2 minutes, for 12 minutes (6 sets of):
3-Position Power Clean
(hip, hang, full)

Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-6: 72.5+%

%’s off your 1RM power clean.

B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 55%
Set 2: 2 Front Squats @ 65%
Set 3: 1 Front Squat @ 75%
Set 4: 3 Front Squats @ 65%
Set 5: 2 Front Squats @ 75%
Set 6: 1 Front Squat @ 85%

Then, at the 6:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
10 Back Squats @ 55-65%

C.
For time:
25/20 Calorie Echo/Assault Bike
6 Rope Climbs
25/20 Calorie Echo/Assault Bike

TIME CAP = 8 MINUTES

D.
Every minute, on the minute, for 5 minutes:
5-10 Ab Wheel Rollouts

Cooldown
Easy pedal on the bike for 3-5 minutes and then complete 60 seconds each side of Rig Lat Stretch

Conditioning Training Note
Clean
Position position position! I am a fan of working all the positions with your olympic lifts as well as frequently lifting. This is why you’ll see olympic lifts twice, if not three times, every week on the program. Get comfortable and familiar with all 3 positions. Working from the top down will help you improve your position when you complete a full clean.

Squat
Lets get those legs STRONG! Mondays will be a front squat power day and then you’ll roll right into higher rep back squats with lighter weight. Your front squat sets will be done quickly with little rest. If you need a little more rest built in then go every 90 seconds. After you complete your squats you’ll put 55-65% of your 1-RM back squat weight on the barbell and complete 10 reps.

Conditioning
Power is the focus for today! The goal is to sprint *safely* on this workout. Approach the first bike at about 85% intensity so that you are fast but you have enough in the tank to immediately jump off the bike and right up the rope for your first climb. Six rope climbs isn’t a ton but, in a row, it can lead to fatigue pretty quickly so know your limits. If you start to notice some pulling fatigue then give yourself a mandatory 10 second rest. That short rest could be a lifesaver for your last 1-2 reps. Be efficient with your rope climbs by (1) jumping up to the rope and (2) getting a STRONG footclamp so you use your legs to walk up the rope versus straight up pulling. Wear some grippy shoes for this. Then it is ALL OUT on the last bike. Who is going to go sub 5 today?

Substitute / Scaling Options for Rope Climbs:
3 Strict Pull-Ups = 1 Rope Climb
5 Ring Rows = 1 Rope Climb
2 Lay to Stand Rope Pull = 1 Rope Climb

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Clean Set Up
20:00-32:00 – Clean Sets
32:00-37:00 – Transition
37:00-52:00 – Front Squat Sets
52:00-57:00 – Transition
57:00-65:00 – Conditioning
65:00-70:00 – Transition
70:00-75:00 – Core Finisher
75:00-85:00 – Cooldown