June 4, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…

–Couch Stretch
–Pigeon Stretch
–Deadbugs

Followed by…

Three sets of:
60 Second Wall Sit
10 Banded Clam Shells per side
10 Banded Fire Hydrants per side
10 Banded Squats
25 Single Unders

A.
Every 2 minutes, for 12 minutes (6 sets of):
Power Clean

Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 67.5%
Set 2: 2 reps @ 77.5%
Set 3: 1 rep @ 87.5%
Set 4: 2 reps @ 82.5%
Set 5: 1 rep @ 92.5+%
Set 6 : 10 reps @ 65-70%
Rest 2 minutes between all sets

C.
35-54:
Four sets for times of:
25 Wall Ball Shots (20/14lbs to 10′)
30/24 Calorie Row
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

55+:
Four sets for times of:
25 Wall Ball Shots (14/10lbs to 10/9′)
24/18 Calorie Row
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

Cooldown
5 Minutes Triangle Breathing

*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.

General Training Notes
Clean Progressions
Honestly … who doesn’t love a good power clean session?! The % is on the lighter side so you can really focus on your technique and points of performance. Strong pull, big extension and play around with different depths of your power position. Remember … a full clean is really just a failed power clean. 🙂

Back Squat
Building up to a heavy-ish squat and then backing off to one set of 10 reps. A nice break from last weeks two sets of 8 reps since you’ve got a bit of squatting in your conditioning!

Conditioning
Muahahahaha all the wall ball shots! Listen … work with your wall ball shots today and not against them. A few tips for strong wall balling:

1 – Catch the ball with an upright torso
2 – Let the wall ball take you down into your squat
3 – Exhale as you throw the ball up

Your goal today, should you choose to accept it, is to go unbroken on your wall ball shots. I BELIEVE in you! Unbroken on those wall ball shots and then an 8 out of 10 effort on the row. Try to pull your 500 meter pace on the erg knowing you get rest time. Your sets will be hard in effort with an equal rest period.

Timeline
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Cleans
20:00-32:00 – Clean Sets
32:00-37:00 – Back Squat Prep
37:00-55:00 – Back Squat Sets
55:00-60:00 – Conditioning Prep
60:00-75:00 – Conditioning
75:00-85:00 – Cooldown