November 14, 2022 – Masters Program

Mobility
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side

Warm-Up
Three sets of:
250 Meter Easy Row
Plank Forward Taps x 20 seconds per arm
Sprint Start + 100 Meter Row (fast)
Plank Lateral Taps x 20 seconds per arm

Hip & Shoulder Prehab
One-Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
15 Second Isometric Side Lying Banded Clam Shells x 5 reps
Rest 30 seconds
Crossover Symmetry Reverse Flys x 15 reps

A.
Technique Primer
Three sets of:
Press in Split x 1-3 reps (increase 5-7% in weight from last week)

followed by …

Every 2 minutes, for 14 minutes (7 sets of):
Clean with 2 Seconds Pause + Jerk
Sets 1-3: 2 reps @ 75-78%
Sets 4-6: 1 reps @ 79-82%
Set 7: 1 rep @ 83-86%

*Do not touch and go. Same % as last week

B.
Complete as many rounds and reps possible in 5 minutes of:
7 Front Squats
7 Bar Facing Burpees
10/7 Calorie Assault Bike
7 Burpee Pull-Ups
Rest 60 seconds and repeat for a total of FOUR sets.

Begin the next round with the front squats. Your score will be the lowest scoring AMRAP

35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

C.
Three sets of:
8 Right Leg Bulgarian Split Squats
8 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls @ 1111
Rest 90 seconds between sets

Athlete Notes: Get ready for a nice leg pump today. 🙂 You’ll be doing a 5 minute amrap for a total of four sets. You will start each set at the top (front squats) and your score will be the lowest scoring AMRAP. That means you’ll need to pace yourself a bit so that you don’t go out too hot and die off in set four. Like most interval style training, we are looking for consistency by:

1 – Managing your effort. Instead of going out a 9/10 effort try going out at a 7 or 8/10 effort and maintain that throughout. Oftentimes we hear people marvel at how fast Games athletes look at the end of their workouts. We will often time their splits and it isn’t that they necessarily are getting faster (although a few do) but that they’ve just maintained the same pace from the start of the workout to the finish. That is what we want from you today.
2 – Optimize your recovery. During your 60 seconds, get your breathing back under control by trying to get back to a nasal only inhale and mouth exhale. Shake out your legs and try to clear that lactic acid build up!

Please adjust the weight to ensure that your front squats are challenging but a weight that is doable to keep unbroken.

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.

Sled Drag Option
For time:
400-Meter Sled Drag @ 50% of your Lean Body Mass
750 Meter Row OR 1500 Meter Concept 2 Bike Erg
400-Meter Sled Drag @ 50% of your Lean Body Mass
750 Meter Row OR 1500 Meter Concept 2 Bike Erg
400-Meter Sled Drag @ 50% of your Lean Body Mass