October 2, 2020 – Masters Program

Mobility & Activation

Accumulate 90-120 seconds in a T-Spine Hold on Foam Roller

followed by …

Pigeon Stretch (add a band if needed) x 60 seconds per side
Alternating Reverse Lunge x 10 reps with a 2 second hold at the bottom
Floor Slides x 10 reps

finish with …

Two sets of:
30 Seconds Samson Stretch Hold (per side)
30 Seconds Seal Stretch
30 Seconds Front Rack Press (hold the barbell in your front rack position and alternate pressing up the elbow as high as possible)

Barbell Warm-Up
With an empty barbell, complete:
Two sets of:
3 Front Squats
3 Strict Presses
3 Push Presses
3 Push Jerks
3 Split Jerks

Focus on hitting each position precisely and with purpose.

A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B.
“Hold On”
35-54:
For time:
60 Calorie Row
40 Toes-to-Bar
20 Hang Power Clean (135/95 lbs)

55+:
For time:
60 Calorie Row
40 Toes-to-Bar
20 Hang Power Clean (95/65 lbs)

This will come down to grip so manage your reps wisely!

Please compare your time to July 27, 2020

You are descending in reps so this workout should get easier as you go along. 😉 Kidding, kidding. Lets talk plan of attack on this workout, which is one of my personal favorites. Start by knowing how to hold your normal pace when rowing for calories versus rowing for meters. Nothing should change with your pace but I often see people row slower when the monitor is on calories instead of meters. Nothing should change with your mechanics or pace. Please refer to this video featuring Shane Farmer titled How to Make Sense of Rowing for Calories.

Break your toes-to-bar earlier then you’d think. This will benefit you when you get to the Hang Power Cleans. Keep your breaks short but reducing your hang time on the toes-to-bar will greatly help your barbell cycling.

A hook grip is recommended for the hang power cleans, especially with your grip already being taxed. Make sure you stand up after every power clean to ensure a good rep.

C.
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Prone Plank Hold x 60 seconds
Rest 60 seconds

Additional Optional Assault Bike Session
“Steady 20”

For max calories:
20 Minutes of Assault Bike

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the twenty minutes. Be aggressive when choosing a goal pace to be able to hold. Please compare to August 14, 2020.