May 17, 2022 – Masters Program

Mobility, Activation & Warm-Up
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch

x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

and then …

Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest

A.
Three sets of:
High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-55%)
Rest 90 seconds between sets

Followed by…

Five sets of:
Hang Snatch + Snatch + Overhead Squat (65+%)

Followed by…

Three sets of:
Snatch Pull with a 3-second pause at knees and 3-second eccentric lowering (85+%)
Rest 90-120 seconds between sets

B.
35-54:
Every 3 minutes, for 6 minutes (2 sets) of:
15/10 Calorie Assault Bike
8 Dumbbell Hang Clean and Jerk (50/35 lbs)
8 Box Jump-Overs (24/20″)

Followed by…

Every 3 minutes, for 6 minutes (2 sets) of:
15/10 Calorie Assault Bike
8 GHD Sit Ups
1 Legless Rope Climb
1 Rope Climb

Rest 2-3 minutes and repeat entire workout for a second round

55+:
Every 3 minutes, for 6 minutes (2 sets) of:
12/8 Calorie Assault Bike
8 Dumbbell Hang Clean and Jerk (35/20 lbs)
8 Box Jump/Step-Overs (24/20″)

Followed by…

Every 3 minutes, for 6 minutes (2 sets) of:
12/8 Calorie Assault Bike
8 Weighted Sit Ups (20/14 lbs)
2 Rope Climbs

Rest 3 minutes and repeat entire workout for a second round

Scaling Options for Legless Rope Climbs (choose one of the following):
Rope Pull-Up Taps (2 taps for every 1 legless rope climb)
Regular Rope Climb

Scaling Options for Rope Climbs:

3 Strict Pull-Ups for every Rope Climb

C.
Three sets of:
Dumbbell Bench Press x 12 reps
Rest as needed
Supinated Grip Strict Pull Ups x 6-10 reps
Rest as needed

Use a band to assist if needed in order to control throughout the entire pull up

D.
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed
Elbow Jacks x 30 seconds
Rest as needed

Athlete Notes:
For this workout, your goal should be to get at least 30 seconds of rest after each interval. As the workout goes on and fatigue sets in, breaks will become longer, sets will become shorter, and you’re going to have to really focus on staying diligent while the clock is moving. You can look at this as an on the minute type workout if breaking it up that way makes more sense. The fatigue will set in on the rope climbs so be paced and measured on your climbs, especially with the legless rope climb. If the volume of climbs is too much then feel free to reduce the reps.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Two sets for times of:
1000 Meters @ 2k PR Pace
500 Meters @ 2:00/500m pace
1000 Meters @ 2k PR Pace
Rest 6 minutes