July 27, 2020 – Masters Program

Mobility & Activation
Spend 2-3 minutes rolling out your t-spine and then …

Band Distracted Lat Stretch x 45 seconds per side
Thoracic Twists x 5-7 reps each side

Kettlebell Complex
Around the World x 10 reps each direction

and then…

Two sets of:
Right Single Arm Kettlebell Swings x 10 reps
Right Single Arm Kettlebell Push Press x 10 reps
Left Single Arm Kettlebell Swings x 10 reps
Left Single Arm Kettlebell Push Press x 10 reps
Goblet Squats x 10 reps

Snatch Balance
Every 2 minutes, for 10 minutes, complete:
Snatch Balance

Build to a heavy for the day.

Snatch
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 65-70%

Tempo Back Squat
Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)

“Hold On”
35-54:
For time:
60 Calorie Row
40 Toes-to-Bar
20 Hang Power Clean (135/95 lbs)

55+:
For time:
60 Calorie Row
40 Toes-to-Bar
20 Hang Power Clean (95/65 lbs)

This will come down to grip so manage your reps wisely!

Additional Optional Rowing Endurance Session
Every 6 minutes, for 30 minutes, complete (5 sets):
1,000 Meters

Please compare to June 8, 2020

Additional Optional Strength Accessory Session
Three sets of:
Barbell Hip Thrusts x 6-8 reps @ 2012
Rest 45 seconds
V-Ups x 20 reps
Rest 45 seconds
Side Lying Leg Raises x 8-10 reps
(you may use a band to increase resistance)
Rest 45 seconds