December 18, 2020 – Masters Program

Mobility & Activation
Accumulate 2 minutes here:
Squat Rocks

Warm-Up Flow
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Russian Step-Ups
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Monster Walks
*Station 4 – Side Plank Hip Drops

Move through this with as little rest between movements as possible. It should take between 8-10 minutes in total.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM Back Squats
*Set 2 – 4 reps @ 75% of 1-RM Back Squats
*Set 3 – 2 reps @ 80% of 1-RM Back Squats
*Set 4 – 2 reps @ 83% of 1-RM Back Squats
*Set 5 – 1 rep @ 85% of 1-RM Back Squats

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
35-49:
Every 4 minutes for 20 minutes (5 sets):
20/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
10 Overhead Squats (135/95 lb.)
5 Bar Muscle-Ups

50-54:
Every 4 minutes for 20 minutes:
20/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
8 Overhead Squats (115/75 lb.)
3 Bar Muscle-Ups

55-59:
Every 4 minutes for 20 minutes:
15/10 Calorie Assault Bike or 20/15 Calorie Bike Erg
8 Overhead Squats (95/65 lb.)
3 Chest-to-Bar Pull-Ups

60+:
Every 4 minutes for 20 minutes:
15/10 Calorie Assault Bike or 20/15 Calorie Bike Erg
10 Overhead Squats (75/55 lb.)
5 Chin-Over-the-Bar Pull-Ups

Scaling Options
Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups (banded if needed)

Chest-to-Bar Pull-Ups
Use a band if needed
Pull-Ups (kipping or butterfly)

A classic pairing of overhead squats and bar muscle-ups! Can you go unbroken in your sets today? Try and keep your overhead squats unbroken (these must be taken from the ground) and then go unbroken with your BMU/C2B if you are strong in that movement. If not, try breaking them into sets of 2 or complete them as singles but be aggressive in getting back up to the bar. Please adjust the load or rep scheme if you have less than 45 seconds rest between sets.

C.
Three sets of:
Single Arm Dumbbell Row x 8-10 reps per arm @ 3111
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps or Barbell Roll Outs x 10 reps
Rest 45 seconds

D.
Two sets of:
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds

Additional Optional Rowing Endurance Session
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 300 and 200 meter intervals.