June 1, 2021 – Masters Program

Mobility, Activation & Warm-Up
Band Assisted Lat Stretch x 60 seconds per side
200 Meter Run
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Hawaiian Squats x 5 reps per leg
200 Meter Run

and finish with …

Kettlebell Complex (use a light to medium kettlebell)
10 Around the Worlds (5 each direction)
5 Single Arm Kettlebell Swing (right)
5 Single Arm Kettlebell Hang Clean (right)
5 Single Arm Push Press (right)
5 Single Arm Kettlebell Swing (left)
5 Single Arm Kettlebell Hang Clean (l
eft)
5 Single Arm Push Press (left)
10 Goblet Hold Kettlebell Thrusters

A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 12 minutes (6 sets):
2 Clean Lift-Offs + 1 Power Clean & Jerk

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 6 sets to something heavy for today.

C.
Every 2:30 minutes for 10 minutes (4 sets):
20/15 Calorie Echo Bike or Assault Bike (55+: 17/12 calories)
5 Hang Cleans

Start at 65% of 1-RM Clean and build to a challenging set of 5. You may elect to power or squat the cleans

D.
35-54:
Five rounds for time of:
80 Double Unders
10 Burpee Box Jump Overs (24/20″)

55+:
Five rounds for time of:
60 Double Unders
10 Burpee Box Jump/Step Overs (24/20″)

Please adjust the reps for the double-unders if they are going to take you longer than 90 seconds to complete. You may also do single-unders (35-54:

100 reps; 55+: 80 reps)

Athlete Notes:
Depending on how you approached “Murph” yesterday, today may be one to approach “by feel.” If your legs are blasted, just push the front squat to the load at which you start to have any mechanical deviation, then shut it down. If your elbow flexors are shot, be careful with the hang cleans – particularly the descent into the next reps – or switch them to power cleans from the floor. Make smart adjustments to the program if your body is calling for. You should be able to hit the sprint conditioning hard. Double-unders and burpee box jump-overs are designed to spike your heart rate quickly, but your goal should be to move efficiently and steadily through the first few rounds and kick it in hard to maintain your paces through the final rounds.

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.

Aerobic/Gymnastics Accessory Option
35-54:
Five sets for times of:
20/15 Calorie Assault Bike
10 Strict Handstand Push-Ups
10 Sandbag or D-Ball Clean Over Shoulder (125-150/75-100 lb.)
Rest 90 seconds

55+:
Five sets for times of:
20/15 Calorie Assault Bike
10 Strict Handstand Push-Ups to 5″ riser
10 Sandbag or D-Ball Clean Over Shoulder (100-125/50-75 lb.)
Rest 90 seconds

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups