June 4, 2021 – Masters Program

Mobility, Activation & Warm-Up
Y’s, T’s, W’s x 10 reps each

Bicep Curl + Press x 10 reps each arm
Bicep Openers x 10 reps
Delt Rows x 10 reps
Tempo Squats x 8 reps @ 3311

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Power Snatches (75-115/55-75 lbs)
8 Overhead Squats
10 Handstand Marching Attempts

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
35-49:
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
50′ Ft Handstand Walk
3 Rope Climbs

50-54:
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
25′ Ft Handstand Walk
3 Rope Climbs

55-59:
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
10′ Ft Handstand Walk
3 Rope Climbs

60+:
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
3 Wall Walks
3 Rope Climbs

Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups

Scaling Options for Handstand Walk:
10 Nose to Wall Shoulder Taps for every 10′
10 Handstand Marching on Box for every 10′
3 Wall Walks for every 10′

C.
Three sets of:
Half Kneeling Dumbbell Shoulder Press x 6-8 reps per side
Rest as needed
Banded Clam Shells x 6 reps each leg + 20 second iso hold
Rest as needed

Athlete Notes:
We want you to push the pace hard on the Snatch/OHS/MU triplet. You’ll get a little rest to reset yourself between sets; get mentally right and sprint through your next interval.

For the 9-minute AMRAP, grip is likely to be the biggest limiter. Push the pace on your handstand walk with the understanding that most people will need to break up the toes to bar and take some transition time on the rope climbs. For today’s session, err on the side of being too aggressive and blowing up rather than pacing too conservatively. Training is the perfect, safe place to take some risks and learn from them.

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.

Engine Accessory Option
Every 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike

These are all out efforts for max calories. You have 4 minutes to recover, so go hard.