September 4, 2020 – Masters Program

Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 20 reps

Two sets of:
Floor Slides

x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side

Warm-Up Flow
Three sets of:
Assault Bike x 12/10 calories
45/33 lbs Overhead Squats x 10-15 reps
Ring-Rows x 10 reps

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep

*Set 1 – 65-70% of your 1-RM
*Set 2 – 70-75%
*Set 3 – 75-80%
*Set 4 – 80-85%

B.
Every 2 minutes, for 8 minutes, complete:
Clean & Jerk x 1 rep

*Set 1 – 65-70% of your 1-RM
*Set 2 – 70-75%
*Set 3 – 75-80%
*Set 4 – 80-85%

C.
Five sets of:
Ring Dips x 10 reps
Nose-to-Wall Handstand Hold x 30 seconds
Rope Climb x 2 reps

55+: Stationary Dips x 10 reps

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.

Additional Optional Assault Bike Session

Against a 60-second running clock…
12/9 Calories of Assault Bike
Max Reps of Burpee Jump Back
Rest 60 seconds and repeat for a total of TEN sets

Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. Remember, YOU WILL NEVER FAIL A BURPEE JUMP BACK.