August 2, 2021 – Masters Program

Mobility & Activation
Upper Body Focus
Band-Assisted Scarecrow x 2 minutes
Floor Slides x 10 reps (slow and controlled)

Front Squat Mobility Focus
Kettlebell Ankle Pulse x 30 seconds per side
Wrist Stretch x 20-30 seconds palms on ground, fingers facing body
Wrist Stretch x 20-30 seconds top of hand on ground, fingers facing body
Bear Crawl with Wrist Stretch

x 25′

Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
20/15 Calories of Assault Bike
10 Alternating Bodyweight Lunges
30 Seconds of Kipping/Butterfly Pull-Up Practice

A.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)

x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Clean x 1 rep

*Set 1 = @ 70% of 1-RM Power Clean
*Sets 2-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 78-80% of 1-RM Power Clean

D.
35-49:
Three rounds for time of:
100 Foot Single-Arm Overhead Walking Lunge (50/35 lbs)
10 Burpee Pull-Ups
15 Kipping Handstand Push-Ups

50-54:
Three rounds for time of:
75 Foot Single-Arm Overhead Walking Lunge (50/35 lbs)
10 Burpee Pull-Ups
15 Kipping Handstand Push-Ups

55+:
Three rounds for time of:
50 Foot Single-Arm Overhead Walking Lunge (35/20 lbs)
10 Burpee Pull-Ups
10 Kipping Handstand Push-Ups (add 2-5″ riser if needed)

Scaling Options for Kipping Handstand Push-Ups:
L-Seated DB Press
Push-Press (35-54: 95/65 lbs; 55+; 65/45 lbs)

Athlete Notes:
We’ve got an awesome shoulder burner to start the week off hot! This workout is going to be a great test of upper body endurance. All three movements are going to tax your shoulders in different ways, and the only break your arms will get is when only one of them has to hold the dumbbell overhead for the lunges. Make sure you get a good t-spine warm up in and your triceps activated before you attack this workout. The last thing you want is to be blown up like Popeye after the first round! For the lunges and handstand push-ups, set a goal in your head of how you want to attack them. 25/50/100 foot unbroken increments? Go for one of them and push yourselves… remember, this is training so it’s time to LEARN what you’re capable of! For kipping handstand push-up progressions, check out this article.

Or to review two different styles, please check out this article.

Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Option
Complete rounds of 21,15 and 9 reps for time of:
21-15-9
Calorie Assault Bike
15-12-9
Burpee Box Jump/Step-Overs (24/20″)

Rest 5 minutes then REPEAT