Thursday, August 12th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 10-15 sec b/w each:

30 sec Right Single Leg Deadlift or Balance

30 sec Thruster

30 sec Left Single Leg Deadlift or Balance

60 sec 2 No Push-up Burpee + 4 Alternating Knee to Elbow (2/arm)

B. 3 Sets with ~15 sec b/w each & 30 sec b/w sets:

30 sec Left Suitcase or Sumo Deadlift

30 sec Left Overhead Press

30 sec Step/Jump Jack or Rest

30 sec Right Suitcase or Sumo Deadlift

30 sec Right Overhead Press

30 sec Side Step/Shuffle or Rest

C. 3-5 Sets with no specific rest b/w each:

30 sec Squat

30 sec Burpee or March

30 sec Sit-up

30 sec Rest or Rebound

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets with 10-15 sec b/w each:

30 sec Waiter's Bow Variation

30 sec Right Leg Balance Practice

30 sec Hip Circles/Mobility

30 sec Left Leg Balance Practice

30 sec Rest or Cross Crawl Patterns

B. 2 Sets with ~15 sec b/w each & 30 sec b/w sets:

30 sec Left Arm Sumo Deadlift

30 sec Alternating Overhead Reach

30 sec Torso Rotations

30 sec Right Arm Sumo Deadlift

30 sec Side Step or Lateral Step Over

60 sec Spinal Mobility

C. 3-5 Sets with no specific rest b/w each:

30 sec Squat or Sit-Stand

30 sec Weighted March

30 sec Elevated Burpee

30 sec Alternating Seated Leg Extenstions

30 sec Rest or Stretch

Masters Training Outline

Stretch 5-10 Minutes - include Glute Activation of choice.

A. 2-3 Sets with 10-15 sec b/w each:

90 sec Bike

30 sec Right Single Leg Deadlift or Balance

30 sec Goblet or DB Thruster

30 sec Left Single Leg Deadlift or Balance

B. 3-4 Sets:

Deadlift x 6-10

Dip x 6-10

QTR or Reach & Rotate x 3-5/side

C. 10 Minutes to Cycle:

10-8-6

Squat

Single-arm Bent Over Row - each arm

Reverse Lunge - alternating legs

Burpee

Go back to 10 if you finish the round of 6 with time remaining.

Masters Meet Prep:

Part A above

B. Snatch

70% 2×2 of opening weight

75% 2×1

80% 2×1

C. Clean & Jerk

70% 1×2 of opening weight

75% 1×1

80% 1×1

D. 8 Minutes to Cycle @ sustainable effort: