August 9, 2021 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks

(backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk

(left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while maintaining a good plank position)

Warm-Up Flow
Every 3 minutes, for 9 minutes (3 sets):
20/15 Calories of Assault Bike or Echo Bike
5 Barbell Squats with a 2 second pause at the bottom
30 seconds Elbow Plank to Prone Plank (as you transition from the elbows to hands, try rotating the wrists to explore bigger ranges of motion)

A.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

Compare results to July 5, and if possible, make all sets heavier.

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 3 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 = @ 70-75% of 1-RM Power Clean
*Sets 2-3 = @ 75-80% of 1-RM Power Clean
*Sets 4-5 = @ 80-83% of 1-RM Power Clean

D.
35-54:
For time:
50/35 Calories of Assault Bike or Echo Bike
25 Renegade Rows (50/35 lbs)

55+:
For time:
50/35 Calories of Assault Bike or Echo Bike
25 Renegade Rows (35/20 lbs)

A complete rep for the Renegade Row is: Push-Up + Single-Arm Row + Push-Up + Single-Arm Row.

Athlete Notes:
Today we have an awesome opportunity to test a sprint workout from a few weeks back! Take a look back to your July 5-11 notes to check your times, and then get ready to go faster! We always say that we love this sport because of the ability to test and retest workouts, come up with new strategies, and track our progress over time! Use today as an opportunity to try a few of those things out! Hopefully you took good notes from the previous go-around, and will best that effort this time! If, for some reason, this time around doesn’t seem to go as well, that’s ok… as long as you’ve learned from it! We can still learn and improve even when things don’t go as planned as long as you give full effort!

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

Engine Option
Complete as many calories on the Assault Bike or Bike Erg as you can in 30 Minutes

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

Compare results to the week of July 5, 2021.