September 27, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 2-3 minutes working on your psoas

and then …

3-5 minutes EASY pace rowing …

and then …

3-5 minutes completing the 3-position couch stretch

Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
250 Meter Row or 500 Meter Bike Erg
10-50′ Handstand Walk

If you don’t have handstand walks then please do one of the following progressions:
10-20 Wall Facing Handstand Marching
10-20 Box Facing Handstand Marching for every 10′
2 Wall Walks

A.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 85% of 1-RM
Set 4 – 90% of 1-RM
Set 5 – 95% of 1-RM
Set 6 – 100% of 1-RM
Set 7 – 103% of 1-RM (optional)

B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch x 1 rep @ 75-80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

C.
35-49:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
50 Chest-to-Bar Pull-Ups
500 Meter Row

50-54:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
40 Chest-to-Bar Pull-Ups
500 Meter Row

55+:
For time:
50 Wall Ball Shots (20/10 lbs to 9′ target)
50 Chin-over-the-Bar Pull-Ups
500 Meter Row

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups

*Compare time to August 16, 2021

Athlete Notes:
We are doing some testing this week and time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results. We have been hitting some heavy squats lately and today you get to test your front squat. Trust your legs, trust your gains and go heavy!

Then you will be retesting a workout from August 16. Please go back in your training log to see what your time was so that you have a goal in mind of a time to beat. If you took notes on how you tackled the workout, like how you approached the pull-ups, then assess how that went so you can make changes today if needed. It helps a tremendous amount if you keep detailed notes on how you tackle a workout so that you can learn and adjust the next time you take it on!

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.

Engine Option
Against a 2:30 minute clock for max reps:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches
Max Reps of Dumbbell Box Step Ups (24″/20″)
Rest 2 minutes and repeat for a total of SIX (6) sets.

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

*Compare times to August 16, 2021