August 28, 2024 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Deadlift
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 2 reps @ 75%
Sets 4 and 5: 1 rep @ 78-80%
Rest 2 minutes between all sets.

*No touch and go.

B.
Two sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 8-10 reps each leg @ 3011
Rest 30 seconds

C.
At the 0:00…

Three rounds for time of:
20 Dumbbell Squats
20 Toes to Bar

35-54: 50/35 lbs
55+: 35/20 lbs

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:
15 Dumbbell Bench Press
15/12 Calorie Echo/Assault Bike

35-54: 50/35 lbs
55+: 35/20 lbs

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
10 Dumbbell Deadlifts
10/8 Strict Pull-Ups

35-54: 50/35 lbs
55+: 35/20 lbs

Cooldown
Spend 5 minutes rotating through these stretches:
Calf & Hamstring Combo Stretch
Banded Tricep Stretch

Conditioning Training Note
Deadlift
Building upon last weeks progressions by increasing the % just a bit. Please be mindful of your technique and don’t sacrifice mechanics for load.

Strength Accessory Sets
Lets keep building strength in the upper back! I know many of you have spent years at a desk, driving or even flying and this can cause those shoulders to really roll forward. So counteracting that is any upper body pulling strength exercises, like landmine rows. Focus on pullin the shoulder blades down and back and keep the entire posterior chain nice and engaged. Then skater squats! These are a great exercise to build single leg strength. The counter movement helps provide some balance for you but you could also hold onto a rig to give you a little more stability. Take these slow!

Conditioning
Long dumbbell conditioning today! The sooner you work through the rounds the more rest you have before going into the next couplet. Smooth is steady today and honestly grip will be a big factor in all three triplets. Try to keep your hands relaxed when holding the dumbbells for the squats. You’ll need your grip for the toes to bar and I’d advise start to break these up from the get-go. Like 12/10, 8/7/5 or even 5/5/5/5 to make sure your grip stays fresh! This will likely be your longest couplet so expect less rest heading into the bench + bike. As long as you aren’t slowing down / grinding out a rep on your bench then keep hold of the dumbbells and try to go unbroken. The last couplet will be all about muscle fatigue. Add a band for the strict pull-ups if you aren’t able to do 3 unbroken reps.

Customization Options:
Lower the dumbbell weights if you feel like you won’t have more then 60 seconds of rest.
Banded Strict Pull-Ups OR 15 Ring-Rows per round

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Deadlift Set Up
20:00-35:00 – Deadlift Sets
35:00-40:00 – Transition
40:00-50:00 – Strength Accessory Sets
50:00-55:00 – Transition
55:00-85:00 – Conditioning
85:00-90:00 – Cooldown