December 2, 2022 – Masters Program

Mobility
5-7 Minutes Machine of Choice @ easy pace (nasal breathing only)

followed by …

Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side

Warm-Up
Two sets of:
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig x 3 sets per side)
Side Plank Hold x 30 seconds per side (add leg raises to make it more challenging)
Donkey Kicks x 5 reps (or 5 attempts)

Knee Prehab
Two sets of:
Single Leg RDL x 10 reps per side @ 3111 (you may add weight if you’ve been following these progressions)
Rest as needed
*4-Point Hops x 7 reps per leg
Rest as needed

*Jump forward, to the right, backwards, to the left = 1 rep. Control your landing and these are NOT max jumps.

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 80%
Rest as needed

followed by …

Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 1 rep @ 85% @ 30X1

B.
35-49:
Three sets for times of:
600/500 Meter Row
25 Chest to Bar Pull-Ups
10 Double Kettlebell Front Squats (30/24 kg)
Rest 3 minutes

55+:
Three sets for times of:
600/500 Meter Row
15 Chest to Bar Pull-Ups
10 Double Kettlebell Front Squats (24/16 kg)
Rest 3 minutes

Scaling Options for Chest-to-Bar Pull-Ups:
Band Assisted Chest-to-Bar Pull-Ups or Pull-Ups
Jumping Chest-to-Bar Pull-Ups Pull-Ups

C.
Three sets of:
Ab-Wheel Roll Outs x 15 reps
Rest 60 seconds
CrossOver Symmetry Banded Row x 15 reps
Rest 60 seconds

Athlete Notes:
We’ve got some repeats on the menu for today. For this session, we want you going as hard as you can on that first set. Let’s set a blazing time, then see if you can recover in the three minutes. Hit the 600/500 at your 1-2k pace, hit the chest to bar or your modification in strategic sets so that you minimize rest time. Be mindful about keeping your breathing calm during your pull-ups. Please lower the reps if you know you will take longer then 90 seconds to complete your pull-ups. The weights for your front squats are heavier then usual but I have full confidence that you can go unbroken on these. 🙂 I want you pushing on your first set – I actually don’t care a tremendous amount about a big drop off because, for today, I’d rather see intensity and how long you can maintain that intensity!

*Please adjust the weight on the front squats if you can’t do them unbroken or if you have knee issues*

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.

Additional Work
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups x 2-6 reps (make these as strict as possible)
Interval 2 – Band-Assisted Strict Muscle-Up Transitions x 6 reps (slow and controlled)

Followed by. . .

Two-Three sets of:
Strict Ring Muscle-Up OR Strict Banded Ring Muscle-Up x 1.1.1 (rest 10 seconds between reps)
Rest 60 seconds
Ring Dips x 5-10 reps
Rest 60 seconds