July 23, 2021 – Masters Program

Primary Training Session
Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
25/20 Calories of Assault Bike
500/400 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Kick to Handstand on Wall with Hands Turned Out x 5-8 reps

and then …

Three sets of:
Wall Facing Handstand Marching x 16-20 reps
*You may scale this by doing Handstand Marching on Box x 16-20 reps
Rest 30 seconds
Kick to Static Handstand Hold (up to 5 attempts to kick to a static handstand hold)
*Have someone spot you for this. If you aren’t able to have a spotter due to social distancing then complete a Wall-Facing Split Handstand Hold x 15 seconds
Rest 30 seconds

B.
In 15 minutes build to today’s 1-RM Overhead Squat

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
When the running clock reaches 15:00…

For time:
30 Pull-Ups
20 Box Jumps (24/20″) (no bounding, step down)
10 Snatch (Power or Squat)
20 Box Jumps (no bounding, step down)
30 Pull-Ups

35-44: 185/125 lbs
45-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/85 lbs; Step-Ups Okay
60+: 95/65 lbs; Step-Ups Okay

Scaling Options for Pull-Ups (choose one of the following)
Jumping Pull-Ups
Band Assisted

D.
Two-Three sets of:
20 Russian Kettlebell Swings (weight up to the athlete)
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 V-Ups
Rest 2 minutes

Athlete Notes:
Another high motor and high skill day! Today we are testing your ability to remain technically consistent with a moderate-heavy load while under fatigue and with an elevated heart rate. If the loads above are more than 75% for you, we’d recommend dropping the weight to that 75% range in order to preserve the stimulus, as well as make sure we are reinforcing good technical positioning while trying to move a barbell quickly. The goal should be to put your hands back on the barbell as soon as it hits the ground. After the snatches are done, it’s time to rev the engine back up and motor through the final reps. That’s the part where you just shut your brain off and move as fast as humanly possible!

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 Accessory Option
Four rounds for time of:
20/15 Calorie Assault Bike
60 Double-Unders (55+:

40 Double-Unders)

*If you are not confident with your double-unders then please complete 60 seconds of double-under practice every round

Rest until the running clock reaches 12:00, and then…

Four rounds for time of:
20/15 Calorie Row or Ski-Erg
15 Bench Press

35-54: 135/95 lbs
55+:

115/75 lbs

Rest until the running clock reaches 24:00, and then…

Four rounds for time of:
400 Meter Run
20 Push-Ups