June 16, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes working on your hamstrings

and then …

One set of:
Y’s, T’s & W’s x 10 reps

Three sets of:
CrossOver Symmetry Row x 15 reps
Prone Plank Shoulder Taps x 15 reps
5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom

Skill Development Warm-Up

Every minute, on the minute, for 3 minutes (3 sets) of:
5 Half Pull-Ups
5 Baby Butterfly Pull-Ups

and then …

Three sets for times of:
20/15 Calories Assault Bike
Rope Pull-Up Taps x 6 reps (3 reps each hand)
*Keep your feet off the floor between reps if possible, but you may stand to reset when switching hands. Kip by swinging your legs if necessary
Rest 60 seconds

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 1-2 reps
Rest as needed

B.
Every 9 minutes for 27 minutes complete (3 sets):
9 Deadlifts
20/15 Calorie Row
6 Deadlifts
20/15 Calorie Row
3 Deadlifts
20/15 Calorie Row

35-49: 275/185 lbs
50-54: 255/165 lbs
55+: 225/135 lbs

C.
Complete as many rounds as possible in 15 minutes of:
400 Meter Run
20 Toes-to-Bar

Athlete Notes:
Make sure you are moving well! We want control and good reps when it comes to the deadlifts so it is ok to modify the weight down to make sure you are moving properly. Then you can really push yourself on part D with your run pace and large sets of toes to bar. One goal we want for everyone to set on the running/toes to bar is to make sure you never are walking. Once you come off of the bar, start running right away!

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.

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters

Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!