January 1, 2021 – Masters Program

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

and then …

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 10-12 minutes in total.

A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

Suggested loads:
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – @ 75-80%
*Set 5 – @ 80-85%
*Set 6 – @ 85-90%

B.
35-54:

Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 18/12 Calories of Rowing or Bike Erg
Minute 2: 12 Toes-to-Bar
Minute 3: 10-12 Thrusters (95/65 lbs)

55+:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 14/8 Calories of Rowing or Bike Erg
Minute 2: 8 Toes-to-Bar
Minute 3: 8-10 Thrusters (65/45 lbs)

Enjoy this emom today! We are looking to accumulate some volume with toes-to-bar and thrusters all while being under aerobic duress. You won’t have much time moving from the row/bike erg to the toes-to-bar but that’s okay. Try and go right into your toes-to-bar and use the remaining 60 seconds to recover for your thrusters. Immediately upon completing your movement, calm your breathing down and train your mind to stay ‘relaxed.’ This is very important as we approach more Open style training sessions.

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

Additional Optional Rowing Endurance Session
For distance:
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 95-100% of 5k PR pace
4 Minutes of Rowing @ cool down pace