June 21, 2022 – Masters Program

Mobility, Activation & Warm-Up
Banded Lat Stretch x 30 seconds per side
PVC Pipe Rack Stretch x 3-4 contract/release per side
Hawaiian Squat x 3-5 reps per side (slow descent)

and then …

Two sets of:
10 Banded Lateral Walks (right)
10 Banded Lateral Walks (left)
5 Banded Squats (slow and controlled)
5 Scap Ring Rows
10 Ring Rows

followed by …

Barbell Complex Warm-Up

A.
Every minute, on the minute for 4 minutes:
2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Clean
(Focus on attaining a big finish position)

Rest 60 seconds and then …

Every minute, on the minute, for 4 minutes:
2 Hang Squat Cleans @ 60%

Followed by…

Five sets of:
Low Hang Clean

+ Clean with a 2-second pause @ 65-75%
Rest as needed

B.
35-54:
Complete as many reps possible in 4 minutes of:
40 Double Unders
100-Foot Sandbag or Heavy Object Carry (100-150/75-100 lbs)
10 Chest-to-Bar Pull Ups

Rest 2 minutes and repeat for a total of THREE sets.

55+:
Complete as many reps possible in 4 minutes of:
40 Double Unders
100-Foot Sandbag or Heavy Object Carry (75-100/50-75 lbs)
10 Chin-over-the-Bar Pull Ups

Rest 2 minutes and repeat for a total of THREE sets.

C.
Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Bicep Curl x 12 reps
Lateral Dumbbell/Plate Raises x 60 seconds
Rest as needed

Athlete Notes:
TUESDAY CHALLENGE: Can you keep your double-unders unbroken on this workout? If you mess up you need to start your double-unders over! That makes for an interesting way to attack the workout as you will need to be a little patient to pick up the rope with a clear and focused mind! Use whatever odd object you’d like for the carry but ideally you are bearhugging the odd object. This will tax your back endurance as well as breathing efficiency. Set a goal for you pull-ups on a workout like this. If you are proficient with pull-ups then have an unbroken mindset. If you break, no sweat, but be aggressive with your attack on the pull-ups since you’ll need to be a little conservative on the double-unders if you are taking the challenge 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.

Rowing Endurance Option
Ten sets for calories of:
90 Seconds of Rowing
Rest 90 seconds

Set the monitor for intervals, and note meters achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session. Please compare to May 3, 2022