July 28, 2021 – Masters Program

Mobility & Activation
Upper Body Focus:
Bicep Openers x 10 reps
Bicep Curl + Press

x 10 reps
Delt Rows x 10 reps

Muscle-Activation:
100 Feet Pec Activation Walk

Skill-Based Movement Primer
Three sets for quality:
200 Meter Run
4 Toes-to-Rings
6 Baby Butterfly Pull-Ups
8 Wall Facing Handstand Marching or Handstand Marching on Box
Rest 60 seconds

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2:30, for 15 minutes (6 sets):
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8 reps @ 75%

D.
35-54:
Two sets for times of:
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Chest-to-Bar Pull-Ups
20 Alternating Single Arm Devils Press (50/35 lbs)
10 Toes-to-Bar
50′ Handstand Walk
Rest 5 minutes

55+:
Two sets for times of:
40 Alternating Dumbbell Snatches (35/20 lbs)
30 Chin-over-the-Bar Pull-Ups
20 Alternating Single Arm Devils Press (35/20 lbs)
10 Toes-to-Bar
5 Wall Walks
Rest 5 minutes

Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps

Athlete Notes:
Skill work meets grit in today’s two set workout! We’ve got two dumbbell movements sandwiched in with some gymnastics movements. We’ll start with the first movement, alternating dumbbell snatches. Find a good rhythm with the alternating snatches and stay over the dumbbell. You may need to break here but keep the rest short and do not walk away from the dumbbell. After you finish the dumbbell snatches you’ll move into chest-to-bar/chin-over-the-bar pull-ups. Given that your grip will already be slightly fatigued, smart sets and a solid plan going into this movement will go a long ways. If you feel good, challenge yourself to go for a couple bigger sets, but most of you will likely break this multiple times, which means SHORT BREAKS! Force yourself to jump back up on the bar even though you’re uncomfortable. The grit comes in the next movement, the single arm devil’s press. We’ve essentially got 30 more dumbbell snatches, but now we’ve added a burpee. This can start to get really, really slow if you get lazy with the burpee. Once that dumbbell hits the ground, force yourself to follow it! You’d be surprised how much time you can save by just following the dumbbell down every rep and getting right on the floor! Up next we have toes-to-bar.. this will be a great test of midline stability as well as a continued test of grip strength. The numbers are not necessarily high, but given all the work that preceeds these, they can be somewhat challenging. Try to get these done in 1 set if possible! The workout finishes off with a handstand walk. If you’re a guru, go for broke! Those of you still learning, give it your best to try and get it done in 5-10 foot increments, or go as far as you can in 4-5 attempts. If you’re still new or learning to handstand walk, we would advise 5 wall climbs per 50 feet. Are you ready for the best part? We get a 5 minute rest, and then get to hit it all over again! You’ll definitely be fatigued going into the next set but the goal should be to try and stay within 1-2 minutes of your first set time. Disclaimer… this is a lot of dumbbell snatches and single arm hinging, if you absolutely gas out on the first set, and know that your relative intensity will be shot going into the second one, it might be smarter for you to call it after one set, and take a couple of the movements and just work on them as skill work. There’s nothing wrong with that!

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.

Rowing Endurance Option
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.