August 26, 2024 – Masters Program

Mobility, Activation & Warm-Up
Row x 5 minutes @ easy pace

Spend 60 seconds on each side of the 90/90 Internal Rotation Stretch

Spend 60 seconds on each side of the Piriformis Stretch

and finish with …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

A.
Every 2 minutes, for 12 minutes (6 sets of):
Hang Power Clean + Low Hang Power Clean

*Drop and reset, or hang on, your choice.

Set 1: 62.5%
Set 2: 67.5%
Set 3: 72.5%
Sets 4-6: 75+%

%’s off your 1RM power clean.

B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 58%
Set 2: 2 Front Squats @ 68%
Set 3: 1 Front Squat @ 78%
Set 4: 3 Front Squats @ 68%
Set 5: 2 Front Squats @ 78%
Set 6: 1 Front Squat @ 88%

Then, at the 6:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
8 Back Squats @ 60-70%

C.
For time:
25/20 Calorie Echo/Assault Bike
50 Wall Ball Shots
25/20 Calorie Echo/Assault Bike

35-44: 30/20 lbs to 10/9′
45-54: 20/14 lbs to 10/9′
55+: 20/10 lbs to 9′

TIME CAP = 8 MINUTES

D.
Every minute, on the minute, for 5 minutes:
5-10 Strict Toes to Bar or Hanging Leg Lifts

Cooldown
Easy pedal on the bike for 3-5 minutes and then complete 90 seconds each side of Couch Stretch

Conditioning Training Note
Clean
I challenge you to get LOW in your power position! I love to train different power positions because I often see people just land really high in their power. But the power position is everything from high power to just above parallel. Try to land a little lower in your power position so you strengthen that receiving position which will actually help improve your leg strength when you do a full clean and are standing up with that heavy load. We are strengthening that middle position of your clean today.

Squat
Quick front squat sets today. Please adjust the loading if 10% jumps are too big for you (make it 5% jumps) then back off sets with your back squats.

Conditioning
More power focused conditioning today. Take that first bike at 75% so you can quickly get off and go right into your wall ball shots. Try to knock out a big set of your wall ball shots. For the young bucks you have a heavy wall ball so you’ll likely break these up more then the older age division. I don’t expect a lot of you to go unbroken but try to keep these within 3 total sets. Then unleash the beast on that last bike set. Lay it all out!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Clean Set Up
20:00-32:00 – Clean Sets
32:00-37:00 – Transition
37:00-50:00 – Front Squat Sets
50:00-55:00 – Transition
55:00-65:00 – Conditioning
65:00-70:00 – Transition
70:00-75:00 – Core Finisher
75:00-85:00 – Cooldown