March 6, 2024 – Masters Program

Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller

and then …

Crossover Symmetry x 6-10 reps per drill
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

Followed by…

Two sets of:
60 Seconds Standing Kettlebell March
5 Incline Prone Swimmers

A.
Every 60 seconds, for 4:00 (4 sets):
Muscle Clean x 2 reps

followed by …

Every 90 seconds, for 12 minutes (8 sets):
Power Clean @ 65-75% (keep it light)

B.
Three sets of:
Farmers Carry Walking Lunges x 20 steps
Rest 60-90 seconds
3 Rope Climbs
Rest 60-90 seconds

C.
Every 2 minutes, for 36 minutes (3 sets) of:
Station 1 – 300/250 Meter Row or Ski
Station 2 – 20 Wall Ball Shots
Station 3 – 20/15 Calories of Assault Bike
Station 4 – 200-Foot Farmer’s Carry
Station 5 – 45-Second Side Plank (each side)
Station 6 – Rest or Skill of Choice (e.g., 2-5 Ring Muscle-Ups)

35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target

General Training Notes
We are just getting some touches on medium-ish weight power cleans. If this is really light for you then feel free to move the every 90 seconds to every 60 seconds. We are just making sure you continue to get touches with your olympic lifts while not overdoing it before 24.2. You’ll then do some walking lunges (weight is up to the athlete) and some non-fatigued rope climbs. Use this time to focus on getting a strong foot clamp and challenge yourself to get to the top with as little pulls as possible. Make sure to review this article.

You’ll finish with an aerobic flush workout today. This conditioning piece should be used to focus on proper movement mechanics, breathing and heart rate management. Stay in control at all times, and try to breathe through your nose for as much of the session as possible. Enjoy!