August 25, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
If you have 5 or more unbroken Bar Muscle-Ups, then complete the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Bar Muscle-Ups
Minute 4 – Rest

If you have 4 or less unbroken Bar Muscle-Ups, then complete the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Air Chair Swing
Minute 4 – Rest

If you have do not have Bar Muscle-Ups, then complete the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Chest-to-Bar Pull-Ups
Minute 2 – 30 seconds of Chest-to-Bar Pull-Ups
Minute 3 – 45 seconds of Air Chair Swing
Minute 4 – Rest

B.
Two-Three sets of:
Jump to Split Drill x 4-5 reps

Followed by …

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets. Please use blocks

C.
35-54:
Every minute on the minute for 28 minutes (7 sets):
Station 1: 12/9 Calorie Row
Station 2: 10 Alternating Dumbbell Snatches (50/35 lbs)
Station 3: 8 Burpee Box Jump Overs (24/20”)
Station 4: One round of “Strict Cindy”*

55+:
Every minute on the minute for 28 minutes (7 sets):
Station 1: 10/7 Calorie Row
Station 2: 10 Alternating Dumbbell Snatches (35/20 lbs)
Station 3: 8 Burpee Box Jump/Step Overs (24/20”)
Station 4: One round of “Strict Cindy”*

*”Strict Cindy”
5 Strict Pull-Ups**
10 Push-Ups
15 Air Squats

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.

**If you don’t have strict pull-ups or are worried about the volume then please use a band for the strict pull-ups or do 5-8 Strict Ring-Rows instead

Athlete Notes:
Another EMOM Wednesday! Just like we said last week, these workouts are phenomenal for building capacity, accumulating volume, and teaching you a little grit! The goal for each station should be no more than 40 seconds of work (especially at the beginning). That should be enough time for you to get a couple big breaths of air, and hit the next station hard! Don’t forget what we talked about last week with regards to STARTING the next station! That’s often times the hardest part, but if you want to stay ahead of the clock – which is the name of the game with EMOM’s – then you have to force yourself to just start moving once that next minute hits. Pick a rep range that is challenging for you and try to remain consistent throughout, but remember, we are still acclimating to these longer workouts, so if you’re gassed out by round 3 or 4, you’re not doing it right… rounds 6/7, well that’s just where the fun is :).

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

Rowing Endurance Option
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.