November 3, 2020 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.

B.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Clean & Jerk x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

Build to a heavy for today but let mechanics dictate the load.

C.
As many rounds and reps as possible in 3 minutes:
3 Power Cleans
6 Push-Ups
9 Box Jumps (24/20″”; step down)
12 Air Squats
Rest 60 seconds between sets. Complete for a total of FIVE sets.

35-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs; step ups okay

*Adjust the weight if the power cleans are more than 65% of your 1-rm.

Please pick up where you left off each round and record total rounds and reps. Play around with keeping the power cleans unbroken or doing singles to see what strategy works best for you. Keep moving during each 3 minutes. This is a workout that requires you to shut the brain off and just keep moving!

D.
Coach Lalo’s “Fuego” Finisher:
Three rounds:
30 Seconds of Side Plank Hip Dips (Left)
30 Seconds of Side Plank Hold (Left)
15 Ceiling Crunch

30 Seconds of Side Plank Hip Dips (Right)
30 Seconds of Side Plank Hold (Right)
15 Ceiling Crunch

Additional Optional Engine Session
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: Calorie Bike or Row*
Minute 2: Double-Unders**
Minute 3: 15 Toes to Bar or V-Ups
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest

35-54: 15-18/10-12 Bike or Row Calories; 40 Double-Unders; 50/35 lbs
55+:

12-15/8-10 Bike or Row Calories; 30 Double-Unders OR 40 Single-Unders; 35/20 lbs