July 26, 2021 – Masters Program

Mobility & Activation
Lower Body Focus:

LAX Ball to Foot x 60 seconds per side
LAX Ball or KB Horn to Calf x 60 seconds per side
Banded Perfect Stretch x 60 seconds per side

Upper Body Rack Focus:
Bryce’s Front Rack Mobility Drill (spend 2-4 minutes on this)

Skill Based Movement Primer
Every 3 minutes, for 9 minutes (3 sets):
20/15 Calories of Assault Bike or Echo Bike
5 Barbell Squats with a 2 second pass at the bottom
7 Down-Ups (burpee with no jump)

A.
Every two minutes, for 12 minutes (6 sets):
Full + Quarter Front Squat x 2 reps

Start at 65% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

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):
Tall Clean x 2 reps

Tall Cleans will help you work on speed getting under the barbell so keep the weight light and focus on your speed.

C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Clean x 1 rep

*Sets 1-4 = @ 65%
*Sets 5-8 = @ 70-75%

D.
35-54:
For time:
60 Burpees to a target 12 inches above your reach (last chance qualifier standard)
40 Thrusters (95/65 lbs)
20/15 Calorie Assault Bike

55+:
For time:
50 Burpees to a target 12 inches above your reach (last chance qualifier standard)
30 Thrusters (65/45 lbs)
20/15 Calorie Assault Bike

Athlete Notes:
Today’s workout is all motor! We want to see how hard you can push through those burpees, but still be able to cycle a relatively light (Fran weight) barbell. Oh, but then there’s more… once we’ve got your heart rate up and legs smoked from the thrusters, we want to see how hard you’ll push to finish on the assault bike! This is the perfect workout to teach you to FINISH, and that’s what we want to see! Throttle down, shut your brain off, and don’t worry about the pain until after it’s all over!

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
Complete as many rounds and reps as possible in 4 minutes of:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (24/20”; 55+: step-ups okay)
Rest 2 minutes and repeat for a total of FOUR sets