January 10, 2022 – Masters Program

Mobility & Activation
Two sets of:
Hip Circles x 10 reps each direction
Deep Squat Progression x 5 reps
Press from Receiving with Band/PVC Pipe or Empty Barbell x 5 reps with a 3 second hold at top

Ten reps each of:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs 
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

Skill Based Lung Opener
Please take a few minutes to watch this video on rope climb foot holds

Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Row
10 Barbell Overhead Squats
Rope Climb Mount + Pull-Up Taps x 3 reps
2 Rope Climbs OR 1 Legless Rope Climb

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
Rest 2-3 minutes

Every two minutes, for 6 minutes (3sets):
Back Squat x 1 rep @ 85-90%

B.
Every minutes, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving Position

and then …

Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Please build over the course of the 5 sets and focus on mechanics over loading.

C.
35-49:
Five rounds for time of:
15/10 Calorie Assault Bike
10 Strict Handstand Push Ups
*Squat Snatches

Round 1 = 15 reps (75/55 lbs)
Round 2 – 12 reps (95/65 lbs)
Round 3 = 9 reps (115/75 lbs)
Round 4 = 6 reps (135/95 lbs)
Round 5 = 3 reps (155/105 lbs)

50-54:
Five rounds for time of:
15/10 Calorie Assault Bike
8 Strict Handstand Push Ups
*Squat Snatches

Round 1 = 15 reps (65/45 lbs)
Round 2 – 12 reps (75/55 lbs)
Round 3 = 9 reps (95/65 lbs)
Round 4 = 6 reps (115/75 lbs)
Round 5 = 3 reps (135/95 lbs)

55+:
Five rounds for time of:
15/10 Calorie Assault Bike
6 Strict Handstand Push Ups to 3″ riser
*Squat or Power Snatches

Round 1 = 15 reps (55/35 lbs)
Round 2 – 12 reps (65/45 lbs)
Round 3 = 9 reps (75/55 lbs)
Round 4 = 6 reps (95/65 lbs)
Round 5 = 3 reps (115/75 lbs)

If you see these weights are going to be too heavy to perform safely then move down in weight to the following percentages:
Round 1 = 15 reps (35%)
Round 2 – 12 reps (45%)
Round 3 = 9 reps (55%)
Round 4 = 6 reps (65%)
Round 5 = 3 reps (75%)

Athlete Notes:
Today’s workout we’ve got some fun gymnastics and barbell cycling mixed in with some effort work on the assault bike. Quickly changing plates is a skill that we see tested regularly whether it’s the Open, local throw downs, or whatever it may be. That is NOT the time to leisurely or casually add plates to your bar. It’s a time to take a breath and quickly adjust the weights because you’ve got more work to do! Given that this is rounds for time and not sets with rest, the bike will have to be paced a little more. We like to see 65-70+ RPM for gentlemen and 58-62+ RPM for ladies (this will obviously change depending on how big or small you are and what your power output is like, it’s just a general guideline). The first 8 calories or so should be hit at a hard pace so as to allow you to ease off a bit before moving to the handstand push-ups. For these, we want them done in 1-2 sets, so if the volume is a little high for that, don’t be afraid to modify the reps slightly. For the barbell we would like to see you cycle it as much as possible so challenge yourself to hold on, but know when to drop if your grip is getting too affected. Find the line between too much and not enough! Have some fun!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.