September 1, 2020 – Masters Program

Mobility & Activation
Kettlebell Ankle Pulse x 20-30 seconds per side
Front Rack Assisted Stretch x 3-5 pulses per side (contract/relax on your own if you don’t have a partner)

Two sets of:
Assault Bike x 60 seconds
Hawaiian Squats x 5 reps per side
Over/Under Drill x 10 reps (5 each direction)

A.
Five sets of:
Front Squat x 3 reps @ 85%
Rest 2-3 minutes

B.
*SIMILAR TO LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.

Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps @ 2111

Build over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 50-55% of 1-RM Clean

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 70-75% of 1-RM Clean

C.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Elevated Hip Bridges x 10-12 reps @ 2011
(place feet on a bench and complete bridges with feet elevated)
Rest 30 seconds

D.
Three sets of:
45 seconds of GHD Sit-Ups
Rest 45 seconds
45 seconds of Dumbbell Gorilla Rows
Rest 45 seconds

55+: 20/14 lbs Med Ball Sit-Ups

Additional Optional Engine Session
Four rounds for time of:
25 Burpees
25 V-Ups
25 Box Jumps/Step-Ups (24/20″)