January 7, 2022 – Masters Program

Mobility & Activation
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side

and then …

Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211

Gymnastics Primer
Every 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
5 Strict Pull-Ups
10 Wall Ball Shots
20 Supinated Grip Band Pull Aparts

*Perform this at 70-80-90% effort.

35-54: 30/20 lbs to 10/9′ target
55+: 20/14 lbs to 10/9′ target

A.
Five sets of:
Strict Press x 5 reps @ 70-75% of 1-RM
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
50’ft Back Rack Walking Lunges

Please use a load that allows you to be controlled on your descent and not let your knees crash into the floor

C.
Three sets of:
60 Seconds HEAVY Sandbag/Medball Bear Hug
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds

D.
Three sets of:
Overhead Banded Tricep Extensions x 25 reps
Rest 30 seconds
Bat Wings x 5 reps with a 5 second hold at top
Rest 30 seconds

Athlete Notes:
The focus for today is quality movement throughout each piece. Your skill based lung opener has you playing around with heavy wall balls (or a higher target); feel free to increase the reps in this piece if you’d like to make this more of a conditioning piece. Then, athletes will continue to work on upper body pressing strength, followed by some single-leg strengthening work. Make the weight challenging on the lunges but keep your lunges controlled (we don’t want knees crashing into the floor). Today may feel on the lighter side and that is okay! You will be hitting it hard tomorrow! 🙂

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.

Engine Accessory Option
For time:
5000 Meter Row

*Every 4:00 including 3, 2, 1 GO… perform 10 Burpees Over the Erg

Time cap = 26 minutes.