December 4, 2020 – Masters Program

Mobility, Activation & Warm-Up
5 Minutes on Bike/Run/Row/Ski @ moderate pace with nasal breathing only

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

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

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 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20 GHD Sit-Ups

50-54:
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 35/25 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (24/20kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters
Station 4 – 15 Chest-to-Bar Pull-Ups + 20 GHD Sit-Ups

55+:
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (20/16kg) + 30 Wall Ball Shots (20/10 lbs to 9′ target)
Station 3 – Run 400 Meters
Station 4 – 15 Chin-over-the-Bar Pull-Ups + 15 GHD Sit-Ups

Chest-to-Bar Pull-Ups:
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups

What a sneaky way to build volume 🙂 You can thank Tino Marini for this one (he has coined the term ‘you’re fine’). This is a great opportunity to focus on your mental game. What are you telling yourself at each station? Are you building yourself up, keeping the chest up and mind clear or are you tearing yourself down and feeling sorry for yourself? Check your mindset at the beginning, middle and end of this workout. Give this podcast a listen to help with this

C.
One set of:
Upper Back Pulling Finisher
30 reps with a supine narrow grip
20 reps with a prone wide grip
10 reps kneeling with a straight arm press down

D.
Three sets of:
Prone Plank Hold (weighted) x 45 seconds each side
Rest 15 seconds
Hollow Rock Hold x 45 seconds
Rest 2 minutes

Additional Optional Row Session
Ten sets for times of:
Row 250 Meters
Rest 2 minutes