December 22, 2020 – Masters Program

Mobility, Activation & Warm-Up
Banded Perfect Stretch x 60-90 seconds per side
(move around in this position and find the sticky points)
Banded Lat Stretch x 60 seconds per side
(Drop the knee to the floor to get more resistance)
60-120 seconds playing around with this mobility drill

and then …

500 Meter Row @ easy pace
5 Deep Squat Progressions
300 Meter Row @ medium pace
10 Barbell Front Squats

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Set 5 @ 85%
*Sets 6 @ 88-90%

B.
Every 2 minutes, for 20 minutes, complete:
Power Clean & Power Jerk

Set 1-2: 65% of 1-RM Power Clean & Jerk
Set 3-4: 70% of 1-RM Power Clean & Jerk
Set 5: 75% of 1-RM Power Clean & Jerk
Set 6: 80% of 1-RM Power Clean & Jerk
Set 7: 85% of 1-RM Power Clean & Jerk
Set 8-10: 90+% of 1-RM Power Clean & Jerk

C.
Against a 6-minute clock:
Bike Erg 2000 meters or Row 1000 meters
Max Reps of Russian Kettlebell Swings in remaining time

Rest 3 minutes and repeat for a total of three (3) sets

35-49: 32/24 kg
50+: 24/16 kg

You should have at least 90 seconds for your kettlebell swings. Challenge yourself to stay unbroken on the swings and ‘relax’ the grip every rep at the top of the swing (chin level).

D.
Three sets of:
Single-Arm Landmine Rows x 8 reps per side
Rest 60 seconds
Paloff Press x 8 reps per side
Rest 60 seconds

Additional Optional Engine Session
35-54:
Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Assault Bike
20/15 Calorie Row
20/15 Calorie Ski-Erg or Burpees

55+:

Every 5 minutes, for 40 minutes (8 sets) for times:
15/10 Calorie Assault Bike
15/10 Calorie Row
15/10 Calorie Ski-Erg or Burpees

Sweat sesh coming right up!