February 17, 2020 – Masters Program

Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 15-20 seconds
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks

x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)

and then …

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

and finish with …

Burgener Warm-Up

Snatch Progressions
Take 15 minutes to build to a heavy 3-RM Hang Power Snatch

Please compare to January 13th, 2020

Back Squat Progressions
Every two minutes, for 8:00 (4 sets):
Back Squat x 4 reps @ 83-85%

Interval Conditioning
35-54:
Against a 3 minute running clock, complete as many reps as possible:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
Max Push Press in remaining time (115/85 lbs)
Rest 90 seconds; repeat four times

55+:

Against a 3 minute running clock, complete as many reps as possible:
18/12 Calorie Assault Bike
10 Chest-to-Bar Pull-Ups or 15 Chin-Over-The-Bar Pull-Ups
Max Push Press in remaining time (85/55 lbs)
Rest 90 seconds; repeat four times

Upper Body Accessory Work
Three sets of:
Supinated-Grip Bent Over Row x 10-12 reps @ 3011
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Rowing Session
Fifteen sets for max calories of:
30 seconds of Rowing
30 seconds of Rest

Set the monitor for intervals, and note calories achieved in each of the fifteen intervals. Set an aggressive pace early, and try to hold within a 2-3 calories of your first score throughout the session.