November 8, 2021 – Masters Program

Mobility & Activation
Banded Tricep Stretch x 30 seconds per side
Banded Pass Thrus x 30 seconds
Banded Hip Flexor Stretch x 30 seconds per side
Ankle Pulse x 60 seconds per side

Warm-Up Primer
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
10 Ring-Rows
20 Alternating Lateral Lunges (unweighted)
15 Medball Bearhug Good Mornings
10 Medball Bearhug Squats

A.
Every 2 minutes, for 10 minutes (5 sets):
Slow Pull Snatch + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 78-80% of 1-RM Snatch

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep

*Sets 1-3 @ 80-85% of 1-RM Snatch
*Sets 4-5 @ 85-88% of 1-RM Snatch

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4 reps @ 80-85%

C.
35-54:
Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
25′ Handstand Walk
10 Burpees Over the Erg

55+:
Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
3 Wall Walks
10 Burpees Over the Erg

Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
Wall Climb x 1 rep for every 10′

Athlete Notes:
We’ve got a conditioning piece that pairs low skill with high skill movements today. For all who are going inverted, please make sure that your shoulders are feeling good and you’ve worked on getting your t-spine open because that will help a tremendous amount, especially for meeting the movement standards required of the wall walks. Please adjust the distance of the handstand walks or the reps of the burpees to ensure you have at least 45 seconds of rest. Implement a sprint start every set to get that fly wheel going and then ease into your pace. Most everyone should be off the erg by 60-70 seconds. Take a few breathes to calm your heartrate and then go right into your inverted movement. You can quickly transition to your burpees over the erg because you are just falling down and getting up ten times. 🙂 Enjoy!

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.

BikeErg Accessory Option

Complete a steady pace for 45-50 minutes:

Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.