January 27, 2020 – Masters Program

Mobility, Activation and Warm-Up
Two sets of:
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
Deep Squat Progressions x 30 seconds
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)

and then …

Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)

Followed by …

Assault Bike x 3-4 minutes @ easy pace

Snatch Progressions

Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

Back Squat Progressions
Every two minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 70% of 1-RM

Interval Conditioning
35-54:
As many rounds and reps as possible in 3 minutes:
3 Ring Muscle-Ups
6 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)
30 Double-Unders
Rest 90 seconds; Repeat for four sets. Please pick up where you left off.

55+:
As many rounds and reps as possible in 3 minutes:
3 Ring-Dips
6 Dumbbell Box Step Overs (35/20 lbs; 24/20″)
30 Double-Unders
Rest 90 seconds; Repeat for four sets. Please pick up where you left off.

If you don’t have ring muscle-ups then please substitute with one of the following:
Foam Roller Muscle-Up Transition
OR
Muscle-Up Transition with Feet on Floor

OR
Muscle-Up Transition with Feet on Box

If you don’t have Ring-Dips then please substitute with Stationary Dips or Close-Grip Push-Ups.

If you don’t have double-unders then substitute with 60 single-unders.

Upper Body Accessory Work
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Row Session
Twelve sets for max calories of:
60 seconds of Rowing
Rest 60 seconds

Set the monitor for intervals, and note calories achieved in each of the twelve intervals. Set an aggressive pace early, and try to hold within a 10-15 meters of your first score throughout the session.