September 28, 2021 – Masters Program

Mobility, Activation & Warm-Up
Twisted Cross Pec Stretch x 60 seconds per side

and then …

Shoulder Activation Prep:
5-10 Plank Ring Circles
10 Supine Hollow Maltese Press
5-10 Hanging Shoulder Rotation (imagine making a square as you rotate through this)

Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:
18/13 Calories of Assault Bike
8-12 Toes-to-Bar (fast and efficient)
10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 lbs – 5 per arm)

A.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*

*Set 1-2: 5 reps @ 60%
*Set 3-4: 4 reps @ 65%
*Set 5-6: 3 reps @ 70%
*Set 7-8: 3 reps @ 75%
*Set 9-10: 2 reps @ 80%

Please record times and make note of the loads used for this portion of the workout.

*Compare to August 17, 2021

B.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side

Athlete Notes:

Another retest today! Please go back in your notes to see what your times and weights were on August 17th and, for comparison purposes, keep your weights the same so you can measure the progress you made. Be confident approaching the barbell, especially as it gets heavier, and push yourself to get the shins right on the barbell and GO! Then you head into your death sets. Be strict with your stations and diligently start the next station every 90 seconds. You should have a good sweat going on as you finish up your death sets.

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
Three sets for times of:
Run 1600 Meters
Rest 4-6 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.