March 15, 2021 – Masters Program

Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%

Followed by…

One set of:
Front Squat x 3 reps @ 80%
(no tempo prescription)

B.
Take 12-15 minute to build to 85% of your 1-RM Snatch and then …

Every 2:30 minutes, for 10 minutes, complete:
Snatch x 1 rep @ 85%

C.
35-49:
Complete as many rounds and reps as possible in 15 minutes of:
4 Single-Arm Alternating Devils Press (50/35 lbs)
8 Single Dumbbell Box Step Ups (50/35 lbs to 24/20″)
12 Chest-to-Bar Pull-ups
24 Air-Squats

50-54:
Complete as many rounds and reps as possible in 15 minutes of:
4 Single-Arm Alternating Devils Press (50/35 lbs)
8 Single Dumbbell Box Step Ups (50/35 lbs to 24/20″)
10 Chest-to-Bar Pull-ups
20 Air-Squats

55+:
Complete as many rounds and reps as possible in 15 minutes of:
4 Single-Arm Alternating Devils Press (35/20 lbs)
8 Single Dumbbell Box Step Ups (35/20 lbs to 24/20″)
10 Chin-over-the-Bar Pull-ups
20 Air-Squats

Scaling Options for Pull-Ups (choose one of the following):
Band Assisted Strict Pull-Ups
Inverted Barbell Rows
Band Assisted Chest-to-Bar/Chin-Over-the-bar Pull-Ups
Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups

Athlete Notes:
Some of you may opt to repeat 21.1. If that is the case then please make that your focus for the day.

Movements that may come up in 21.2 will be featured this week as in the case of this 15 minute amrap. The AMRAP starts with single arm devil’s press so alternate arms each rep and be quick with this movement! Figure out the best positioning your feet should kick up to and the best way to drive the dumbbell overhead. Do you prefer to move the dumbbell overhead like a swing, like a dumbbell snatch or a blend or both? Test it out today to see what you like the best. You get to use a single dumbbell for the box step-overs. Please try out different ways to hold the dumbbell (farmers carry, resting on the shoulder, resting behind the neck) to see which position feels the best for movement efficiency. Stay smooth on the chest-to-bar pull-ups and if you feel like your hands may be close to tearing, sub in ring-rows instead! We do not want you tearing your hands! Please hold yourself to a high standard on the air squats. Move quickly but make sure you are hitting extension at the top of each rep.

Optional Additional Work Sessions
*Please choose to perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry
Station 2 – 6-8 Burpee Box Jump Overs (24/20″) (55+: Step-Ups Okay)
Station 3 – 25 Kettlebell Swings (weight is athletes choice)
Station 4 – 10 Goblet Squats (weight is athletes choice)
Station 5 – 15/10 Calories of Assault Bike (55+: 13/8 Calories)

You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.