December 8, 2020 – Masters Program

Mobility & Activation
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Three sets at easy pace:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Single-Leg V-Ups x 10 reps
100 Meter Run

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

B.
Every minute, on the minute, for 8 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 5-6: 75% of 1-RM Power Clean & Jerk
Set 7: 80% of 1-RM Power Clean & Jerk
Set 8: 80-85% of 1-RM Power Clean & Jerk

Rest as needed, and then …

Every 45 seconds, for 3 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 3-4 reps @ 75%

and then …

Three sets of:
Clean-Grip 4 Position Deadlift @ 95% 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:
Assault Bike x 50/35 calories
Dumbbell Front Rack Lunges x 100′ (55/35 lbs)
Chest-to-Bar Pull-Ups x 30 reps

50-54:
For time:
Assault Bike x 50/35 calories
Dumbbell Front Rack Lunges x 100′ (55/35 lbs)
Chest-to-Bar Pull-Ups x 20 reps

55+:
For time:
Assault Bike x 50/35 calories
Dumbbell Front Rack Lunges x 100′ (35/20 lbs)
Chin-Over-the-Bar Pull-Ups x 20 reps

Time Cap: 10:00

Scaling Options
Use a band for the pull-ups (if needed)
Jumping Chest-to-Bar Pull-Ups
Jumping Chin-Over-the-Bar Pull-Ups

Please note that if your hands are close to tearing from yesterdays workout then replace the pull ups with 50 push-ups (40 push-ups for the 55+ division)

Hi legs! We do plenty of assault bike work so you should feel confident in knowing what pace to push for this calorie range that will allow you to get off the bike and go directly into your lunges. Your legs WILL feel shaky the first few lunges. That is okay!! As you continue to lunge you’ll feel more and more stable. Please turn every 25′ for your lunges. Try to keep a relaxed grip on the dumbbells while you lunge since you will be going right into pull-ups. Place a piece of chalk on the j-peg so that you can chalk up quickly before your pull-ups. Stay on the bar for as long as you can until you lose your rhythm. If you are in a good rhythm then stay with it! If not, just drop down, gather yourself, and jump right back up. Copper lunges should be felt after this one!

D.
Three sets of:
Landmine Press x 8 reps @ 2011
Rest 60 seconds
Glute Ham Raise x 8-10 reps @ 3011
Rest 60 seconds

Additional Optional Engine Session
Two sets of:
Against a 3-minute running clock…
30/22 Calorie Row or Ski-Erg
55+: 25/17 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes

Immediately followed by. . .

Four sets of:
Against a 2-minute running clock…
20/15 Calorie Row or Ski-Erg
55+: 15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds

Immediately followed by. . .

Six sets of:
Against a 90-second running clock…
15/10 Calorie Row or Ski-Erg
55+: 10/5 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds