July 13, 2024 – Masters Program

Mind Muscle Hip Internal Rotation for Squatting

(Nasal Breathing Only)
30 Seconds Assault Bike
Deep Squat Progressions x 3 reps
10-15 Ring Rows
20 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Static Hang from Bar x 30-60 seconds
10 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Strict Pull-Ups x 3-5 reps

A.
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. You will probably get snotty and that is okay – just your nasal passage getting cleaned out!

B.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
25/20 Calories of Assault Bike or Rowing
5 Devils Press
20 Dumbbell Thrusters
25/20 Calories of Assault Bike or Rowing
5 Devils Press
20 Box Jump-Overs (24/20″)
60 Double Unders

35-54: 50/35 lbs
55+: 35/20 lbs

C.
Three sets of:
Weighted or Unweighted GHD Hip Extensions x 15 reps with a 2 second hold at the top every rep
Rest 90 seconds

General Notes
Happy Saturday! You’ll open up the day with some nasal breathing pieces and then move into a partner workout. So you will alternate between movements with your partner so you should be doing a 1:1 work to rest ratio every movement. If you don’t have a partner then do this version instead:

Three rounds for time of:
25/20 Calories of Assault Bike or Rowing
5 Devils Press
Rest 60 seconds
20 Box Jump-Overs (24/20″)
25/20 Calories of Assault Bike or Rowing
Rest 60 seconds
20 Dumbbell Thrusters
60 Double Unders
Rest 60 seconds

Have fun with the workout, get some trash talking in with your partner and enjoy your Saturday. Be ready to hit it hard come Monday as we transition back onto our regular progressions.

Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Lung Opener
30:00-35:00 – Conditioning Set UP
35:00-65:00 – Conditioning
65:00-75:00 – Hip Extension Finisher