December 15, 2020 – Masters Program

Mobility, Activation & Warm-Up
Bike/Run/Row/Ski x 4 minutes at easy pace
Band Assisted Hip Flexor Stretch x 60 seconds per side
Bike/Run/Row/Ski x 3 minutes at moderate pace
Banded Scarecrow x 2 minutes
Bike/Run/Row/Ski x 2 minutes at moderate-hard pace
Barbell Front Squats x 5 reps @ 3311

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat

B.
Every minute, on the minute, for 6 minutes:
Power Clean & Power Jerk

Set 1-2: 65% of 1-RM Power Clean & Jerk
Set 3-4: 70% of 1-RM Power Clean & Jerk
Set 5: 75% of 1-RM Power Clean & Jerk
Set 6: 80% of 1-RM Power Clean & Jerk

and then …

Every 90 seconds, for 3 minutes:
Set 7: 85% of 1-RM Power Clean & Jerk
Set 8: 90% (optional – only if you are feeling good)

and then …

Every 60 seconds, for 3 minutes (3 sets), complete:
Touch and Go Power Clean & Power Jerk x Max Reps @ 75%

*Set ends when you rest the bar on the floor or shoulders
*Goal is to accumulate as many reps as possible in the 3 sets

and then …

Two sets of:
Clean-Grip 4 Position Deadlift @ 100% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed

C.
35-49:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (185/125 lbs)
Ring Muscle-Ups x 10 reps

50-54:

For time:
Row 1000 Meters
Ground to Overhead x 15 reps (155/115 lbs)
Ring Muscle-Ups x 6 reps

55-59:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (135/95 lbs)
Ring Muscle-Ups x 3 reps OR Ring-Dips x 10 reps

60+:
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (105/75 lbs)
Stationary Dips x 10 reps

Time Cap: 15:00

Today is a great opportunity to put together the barbell cycling we’ve been practicing but with lungs a little taxed. Please row at a pace that will allow you to get off the erg and immediately go to the barbell. The majority of you will be doing the G2O in singles so make those singles FAST. Get your shins to the bar after every rep and pop that barbell off your shoulders to keep it one fluid movement. Upon completion, chalk up and take a breathe before jumping to the rings. I don’t want any failed reps on the muscle-ups so make sure you are ready to jump to the rings to complete your rep.

D.
Three sets of:
Landmine Low to High Rotational Press x 6-8 reps per side
Rest 60 seconds
Single Leg Hip Thrust x 5 reps + 30 second ISO hold per leg
Rest 60 seconds

Additional Optional Engine Session
Complete as many meters/calories as possible in 30 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
7 Push-Ups
5 Toes-to-Bar
3 Strict Pull-Ups