January 11, 2023 – Masters Program

Mobility + Prehab
One set of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Warm-Up
Two sets of:
90 Seconds BikeErg / Row / SkiErg
Jump to Split Drill x 5-8 reps
90 Seconds BikeErg / Row / SkiErg
Press in Split (Behind the Neck) x 5-8 reps

A.
Every 90 seconds, for 15 minutes, complete (10 sets):
Behind the Neck Jerk x 1 @ 70-75+%

Depending on preference, you can choose either split jerk or push jerk

B.
Complete for max reps possible in 2:30 of:
20/15 Calorie Assault Bike (18/13 Calorie Echo Bike)
50 Foot Double Dumbbell Farmers Carry Lunge
Max Reps Devils Press in remaining time

Rest 90 seconds and repeat for a total of SIX sets

35-54: 50/35lbs
55+: 35/20 lbs

C.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

Athlete Notes:
Everyone’s favorite … the devils press! And for max reps … you’re welcome! Simple 2:30 minutes of work and the 90 seconds of rest. How quickly can you recover? I’d like to see you getting off the bike in under 60 seconds, transitioning quickly into your lunges and keeping them unbroken until the 25′ turn around. If you need take a quick rest here, then back onto your lunges. Steady pacing is key to your devils press. Drop down, kick up, ‘kettlebell swing’ those dumbbells between your legs and transition into a double snatch as you bring them overhead. Try to recruit as much posterior chain as you can in that movement. I’d like to see everyone have at least 30 seconds at the devils press station so adjust the cals on the bike or lunge distance if that won’t be the case for you.

You can scale this by reducing the dumbbell weight.

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.

Running Option
Three sets of:
750 Meter Row @ 2k Pace + :05/500m
250 Meter Row @ 2k Pace
500 Meter Row @ 2k Pace + :10/500m
Rest 3 minutes between sets