January 7, 2023 – Masters Program

Mobility + Prehab
Band Distracted Pec Stretch x 30 seconds into..
Band Distracted Lat Stretch x 30 seconds
Switch sides
Band Distracted Hamstring Pulse x 30 seconds per side

Followed by …

Banded Palloff Hold x 30 seconds per side
Kang Squat x 5 reps

and finish with …

Two sets of:
200′ Farmers Carry
Standing Broad Jump x 5 reps

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Power Snatch

Build in weight over the course of the six sets

B.
35-54:
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 18/12 Calorie Row
Station 2: 14 Alternating Single Arm Dumbbell Hang Clean & Jerks (50/35lbs)
Station 3: Max Reps Dumbbell Box Step Overs (50/35lbs to 24/20″)
Station 4: Rest

55+:
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 15/10 Calorie Row
Station 2: 14 Alternating Single Arm Hang Clean & Jerks (35/20lbs)
Station 3: Max Reps Dumbbell Box Step Overs (35/20lbs to 20″)
Station 4: Rest

C.
Three sets of:
Side Plank Hip Drops x 10 reps + 20 second hold
Rest 15 seconds per side; 60 seconds per set

Athlete Notes:
Saturday’s are the new EMOM days so let’s keep the momentum going that we had during the previous cycle. The first two stations are aggressive so push the pace there, then take a quick breath to recover. Get your hands back on the dumbbells and work for 60 seconds straight knowing that you’ll get some recovery at the next station. During the rest it’s your chance to get the heart rate back down so stay tall, slow your breath, and get mentally ready to hit it hard again.

And, if you want a little more volume in training today then do 6 sets instead of 5.

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.

Running Option
At the 0:00 mark perform…

5 Minute Warm Up Jog

When the clock reaches 5:00, perform…

Six rounds of:
4 Minute Jog @ 70% of Max Heart Rate
1 Minute Run @ 1 Mile PR Pace

When the clock reaches 45:00, perform…

5-10 Minute Cool Down Jog