July 19, 2021 – Masters Program

Primary Training Session
Mobility, Activation & Warm-Up
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)

Skill-Based Movement Primer

Every 3 minutes, for 9 minutes (3 sets) for times:
10 Calorie Row
4 Burpee Deadlifts (weight up to the athlete)
8 Dumbbell Front Rack Squats (weight up to the athlete)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1

Build to today’s 1-RM, strictly following the prescribed tempo.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps

and then …

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 75-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80-85%

C.
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead
45 Deadlifts

35-44: 155/105 lbs
45-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs

Please substitute with dumbbells if you aren’t looking to include barbell cycling in your training

Athlete Notes:
Today’s workout is a strong mix of high motor and a little bit of skill, and we want this to be fast! For most of you, it will come down to your efficiency in cycling the shoulder to overhead, for which there are two options. Option 1, and the faster of the two, is going to be a push press. However, the probability of going unbroken with this method for all 45 reps is not high. Option 2 is to power jerk. While this may not be as fast as the push press, we find it to be more efficient for most athletes in a high volume set. Focus on a strong leg drive and meeting the barbell at the apex in order to preserve your arms as long as you can! The high motor portion of this workout is going to be the row and the deadlifts. We want you to get uncomfortable on that row, but not so much that you have to rest for long before picking up the barbell. We’d like to see a strong push for the first 25-30 calories, a hard effort until about 40, and then you can throttle back just slightly for the last few calories in order to have a quick transition to the barbell. Once you finish the shoulder to overhead, drop the bar to the ground, pick it up, and don’t drop it again until it falls out of your hands or you reach 45 deadlifts! That part is all grit! Are you willing to push through a little discomfort?

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.

Engine Option
Against a 4-minute running clock for max burpees:
20/15 Calorie Assault Bike (55+: 18/13 calories)
20/15 Calorie Row or Ski-Erg (55+: 18/13 calories)
20/15 Calorie Bike Erg or Assault Bike (55+: 18/13 calories)
Max Burpee Box Jump/Step Overs (24″/20”)
Rest 2 minutes then repeat for a total of FOUR sets.