September 22, 2020 – Masters Program

Mobility & Activation
Kettlebell Ankle Pulse x 20-30 seconds per side
Front Rack Assisted Stretch x 3-5 pulses per side (contract/relax on your own if you don’t have a partner)

and thenn …

Two sets of:
400 Meter Run
Banded Lateral Walk x 20 steps

followed by …

Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)

B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Time to show off your leg strength after 6 weeks of Front Squat progressions!

C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Power Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Power Clean @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean @ 75-80%

D.
Six sets of:
1 Strict Pull Up + 2 Strict Toes-to-Bar + 3 Kipping/Butterfly Pull-Ups + 4 Toes-to-Bar
Rest 60 seconds

Notes:
Ideally keep this complex unbroken. If you need to scale this, then please do the following:
Band Assisted Strict Pull-Up
Strict Knees-to-Elbows
3 Jumping Pull-Ups
4 Knees-to-Elbows/Tuck-Ups

E.
35-54:
For time:
25 Thrusters (95/65 lbs)
100 Double-Unders
25 Thrusters (95/65 lbs)

55+:

For time:
25 Thrusters (65/45 lbs)
75 Double-Unders
25 Thrusters (65/45 lbs)

Notes:
Before you do this workout, please read this article
Thrusters = Best Friend
I see too many people start off in a negative headspace when thrusters are in the wokout. Instead, I want you all to say ‘I am thankful to have to opportunity to do thrusters today’ before you start the workout. 🙂
If you are strong with thrusters then I want you to have an unbroken mindset. It will be challenging to stay unbroken in that last set but know you can do it! If thrusters is something you struggle with then try going 15/10 or 13/12.

Please sub 150 Single-Unders (35-54)/125 Single-Unders (55+) as a scaling option for the double-unders.

Additional Optional Engine Session
Complete as many rounds and reps as possible in 30 minutes:
30/25 Calories of Ski Erg or Rowing
800 Meter Run
25/20 Calorie Assault Bike or Bike Erg
20 Dumbbell Shoulder to Overhead

35-54: 50/35 lbs
55+: 35/20 lbs