July 5, 2021 – Masters Program

Happy transition week! Please note that this week will look a little different than usual. You will still get plenty of work in this week but please be mindful of intensity and listen to your body. A schedule of the upcoming cycle will be posted soon. Enjoy training this week and, if possible, get outside and apply your fitness!

Mobility, Activation & Warm-Up
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)

Warm-Up Flow
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
30 seconds Elbow Plank to Prone Plank (as you transition from the elbows to hands, try rotating the wrists to explore bigger ranges of motion)

A.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

B.
Every minute, on the minute, for 20 minutes (4 sets) of:
Minute 1 – 8-10 Double Kettlebell Deadlifts (heavy)
Minute 2 – 30 Prone Lying Banded Hamstring Curls @ 10X0
Minute 3 – 8 Ab-Wheel Rollouts @ 2121
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank

C.
35-54:
For time:
50/35 Calories of Assault Bike or Echo Bike
25 Renegade Rows (50/35 lbs)

55+:

For time:
50/35 Calories of Assault Bike or Echo Bike
25 Renegade Rows (35/20 lbs

Athlete Notes:
Transition week is upon us! Go by feel this week and dial back the intensity if your body needs it. Today you are hitting some tempo front squats. Be strict with the tempo and we don’t really care about the weight as we are looking for control in the movement and improving strength in the tendons. From there you will hit some posterior chain strength accessory work. You’ll finish with a short but sweet conditioning piece with the bike and renegade rows. A complete rep for the Renegade Row is: Push-Up + Single-Arm Row + Push-Up + Single-Arm Row.

Next week you will see clean progressions instead of the strength accessory work.

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.

Additional Optional Engine Session
Complete as many calories on the Assault Bike or Bike Erg as you can in 30 Minutes

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the thirty minutes. Be aggressive when choosing a goal pace to be able to hold.