July 16, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes work on hip internal rotation

and then …

Three sets at an easy pace:
200 Meter Run
Over/Under Barbell x 5 reps each side
15 Seconds Dead Hang from Pull-Up Bar

Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run
10 Power Snatches (65-105/45-75 lbs)
8 GHD Sit-Ups or Weighted Sit-Ups
6 Unbroken Pull-Ups (regular or chest-to-bar)

A.
Rope Climb Progressions –

Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)

B.
Build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Perform 4 or 5 sets for quality and muscle activation with as little rest as possible between movements of:
Strict Overhead Press x 10 reps @ 21X1
Back Squats x 10 reps @ 6060
Mountain Climber Pull-Ups x 6-8 reps each side
Sumo Deadlift x 30 reps @ 20X1
Side Plank Hold x 45 seconds each side
Jumping Lunges x 30 reps @ 20X0″

Athlete Notes:
Today we’ve got another strength focused day. We love these because you can focus solely on getting stronger, and not have some nasty metcon in the back of your mind that’s taking your attention away from your current task. Follow the percentages, jumps, and tempos accordingly and as the Rock says, “FOCUS”. These days are surely going to pay off in the long run!

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.

Engine Accessory Option
Every 5 minutes for 30 minutes (6 sets):
400 Meter Run
15/10 Calorie Row
12/8 Calorie Echo Bike or Assault Bike