December 13, 2023 – Masters Program

Mobility, Activation & Warm-Up
Spend 2-4 minutes working on your pecs

and then …

Three sets of:
90 Second Assault/Echo Bike, increasing pace every :30 Seconds
5 Dive-bomber Push-Ups
10 Alternating Cossack Squats

Followed by…

Two sets of (keep the weight light):
5 DB Floor Press
5 DB Skull Crushers
5 DB Tate Press
5 DB Push-Ups

A.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 1-2 reps @ 92+%

*Please build to a heavy single

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Bar Facing Burpees
8 Power Cleans
4 Shoulder to Overhead

Rest 8 minutes, then repeat for a SECOND set, starting back from the top.

35-54: 135/95 lbs
55-59: 105/75 lbs
60+: 95/65 lbs

C.
Two sets of:
Max Banded Triceps Pressdowns
Max Banded Face Pulls
Max Pronated Grip Banded Pull Aparts
Rest 45 seconds between sets

Optional Cooldown
5 minutes of intentional downregulating breathing

General Training Notes:
Heavy bench today! Use todays session to build up to a heavy double or single. If it is feeling good then build to a new 1-RM (please film if you do so). Then you’ve got two amraps with equal rest between the sets. That means you can go approach the first amrap with fervor! The goal for this workout should be to get past 4+ rounds. The bar facing burpees should take 30-40 seconds – that’s only 3-4 seconds per burpee – then quick singles on the power cleans, taking about 25-35 seconds with transition. After the last power clean you’ll go into the shoulder to overhead which only takes about 15 seconds or so. Add all that time up and you’re looking around 90 seconds or so per round. Obviously fatigue becomes a factor and those might be aggressive times for everyone, but look at this workout for yourself and plan out your movement and rep times and see how long each movement will take you, then aim for that to remain consistent for the full 8 minutes. Don’t forget you’ll get a full 8 minute rest then we hammer home again. Use that rest to take notes and see what you could change for round 2. Always be learning.

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