December 11, 2020 – Masters Program

Mobility & Activation
Accumulate 2 minutes here
Band Distracted Perfect Stretch x 60-90 seconds per side
Distracted Ankle Mobility Drill

x 60-90 seconds per side

Warm-Up Flow
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Fire Hydrant

x 5 reps + Iso Hold remainder of time (right side)
*Station 2 – Banded Fire Hydrant x 5 reps + Iso Hold remainder of time (left side)
*Station 3 – Banded Clam Shells x 5 reps + Iso Hold remainder of time (right side)
*Station 4 – Banded Clam Shells x 5 reps + Iso Hold remainder of time (left side)
*Station 3 – Banded Squats
*Station 4 – Deep Squat Progressions (slow and controlled)

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

A.
Back Squat
Set 1 – 10 reps @ 60% of 1-RM Back Squat
Set 2 – 8 reps @ 65% of 1-RM Back Squat
Set 3 – 6 reps @ 70% of 1-RM Back Squat
Set 4 – 4 reps @ 75% of 1-RM Back Squat
Set 5 – 4 reps @ 80% of 1-RM Back Squat
Rest 2 minutes

B.
35-49:

Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 16-18/10-12 Calories of Assault Bike
Minute 2: 20 Barbell Overhead Squats (20/15kg)
Minute 3: 30 Seconds Double-Unders

50-54:
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 14-16/8-10 Calories of Assault Bike
Minute 2: 15 Barbell Overhead Squats (20/15kg)
Minute 3: 30 Seconds Double-Unders

55+:
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 14-16/8-10 Calories of Assault Bike
Minute 2: 12 Barbell Overhead Squats (20/15kg)
Minute 3: 30 Seconds Double-Unders

Goal for minute 1 & 2 is to be finished in 50 seconds or less

Scaling Options
Front Squats instead if mobility prevents you from doing OHS
Single-Unders if you don’t have Double-Unders

Today is all about building volume with your overhead squats. The weight is light (empty barbell) so here are the points of focus for that station:
-Strong overhead position
-Hit your depth
-Quick squeeze at the top, then immediately pull back down
Practice that quick ‘flash of the hips’ at the top of the rep, then immediately pull back down into your next rep
Then you get to add some double-under volume but make sure you have 30 seconds of rest before you hit that bike hard. Please adjust the calories if needed but you should be hitting that bike around 85-90% effort!

C.
Two sets of:
Dumbbell External Rotations x 8-10 reps @3111
Rest 60 seconds
Single Leg Alternating V-Ups x 10 reps
Rest 60 seconds

D.
Accumulate 60 reps ofElbow Jacks

Additional Optional Rowing Endurance Session
Eight sets for times of:
Row 300 Meters
Rest 2 minutes

Your goal is to hold the same pace you held last week for the 250 meters.