September 14, 2021 – Masters Program

Mobility & Activation
Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

A.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Row or BikeErg
8 Knees-to-Elbows
12 Handstand Push-Ups* (55+: 10 reps)

*if you can do these unbroken then try adding a slight deficit

If you don’t have Handstand Push-Ups then substitute with 12/10 Push-Press (35-54: 95/65; 55+: 65/45 lbs)

B.
Every minute on the minute for 4 minutes (4 sets):
20 Double-Unders (55+: 10 Double-Unders)
4 Power Cleans @ 55% of 1-RM Clean

Rest until the clock reaches 5 minutes and then. . .

Every 90 seconds, for 6 minutes (4 sets) of:
30 Double Unders (55+: 20 Double-Unders)
3 Power Cleans @ 70% of 1-RM Clean

Rest until the clock reaches 12 minutes and then. . .

Every 2 minutes for 8 minutes (4 sets) of:
40 Double Unders (55+: 30 Double-Unders)
2 Power Cleans @ 80% oF 1-RM Clean

**If you are not proficient with double-unders then do the following:
Single-Unders x double the reps

C.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Barbell or Dumbbell Hip Thrusts x 16-20 reps @ 1011
Station 3 – Barbell or Ab-Wheel Roll-Outs x 15 reps
Station 4 – Dumbbell Thrusters x 20 reps (35-54: 50/35 lbs; 55+: 35/20 lbs)
Station 5 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 6 – Elbow Plank Hold x 60 seconds

Athlete Notes:

On today’s workout we are continuing our theme of working on good mechanics while under fatigue and at moderate to heavy loading. Barbell cycling is a very important skill to have, but we want to make sure that we are drilling and reinforcing good positioning. Good mechanics will translate over to keeping yourself from blowing up too fast! Make that your priority when cycling the barbell today.

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.

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”

For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run