January 19, 2022 – Masters Program

Mobility & Activation
Dead Bug x 45-60 seconds (choose from any of the progressions in the linked video)

Glute Activation Protocol
Fire Hydrant x 5 reps + Iso Hold x 20 seconds per side
Banded Clam Shells x 5 reps + Iso Hold x 20 seconds per side
Straight Leg Hip Bridge x 5 reps + Iso Hold x 20 seconds per side
Dead Bug Iso Hold x 45-60 seconds

Skill Based Lung Opener

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Three sets of:
10/7 Calorie Row
20 Prone Plank Shoulder Taps
20 seconds Plate Taps
30 seconds Handstand Marching Attempts

A.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 75%+ of 1-RM Deadlift
Rest as needed

B.
35-54:
For time:
20 Toes-to-Bar
25/20 Calorie Ski-Erg or Row
20 Toes-to-Bar

At the 8 minute mark. . .

For time:
20 Alternating Dumbbell Snatches (50/35 lbs)
25/20 Calorie Ski-Erg or Row
20 Alternating Dumbbell Snatches (50/35 lbs)

At the 16 minute mark. . .

For time:
100 Double Unders
25/20 Calorie Ski-Erg or Row

55+:
For time:
20 Toes-to-Bar
25/20 Calorie Ski-Erg or Row
20 Toes-to-Bar

At the 8 minute mark. . .

For time:
20 Alternating Dumbbell Snatches (35/20 lbs)
25/20 Calorie Ski-Erg or Row
20 Alternating Dumbbell Snatches (35/20 lbs)

At the 16 minute mark. . .

For time:
75 Double Unders
25/20 Calorie Ski-Erg or Row

Scaled Options for Double-Unders:
Single-Unders x Double the Reps
75 Seconds of Double-Under Attempts

C.
Three sets of:
Y’s, T’s, W’s x 5 reps per exercise
Rest 30 seconds
Dumbbell External Rotation x 10 reps per side
Rest 30 seconds

Athlete Notes:
Today we’ve got some pulling headed your way. You will open up with a set of toes-to-bar and we’d like you to work on efficiency with this movement. That may mean doing 2 sets or going unbroken if you are a toes-to-bar ninga. Make sure you meet the movement standard by bringing your feet back far enough as I often see people shorting the swing which would result in a no rep. The ski erg/row is just a wrench thrown into the 40 toes-to-bar. If you go too hard here your lats will be completely blown out, but if you go too slow you’ll lose way too much time. Try to use as much of your bodyweight and legs as you can (depending the aparatus) so as to save your lats as much as possible. Hit the first chunk of calories at a strong pace and then try to cruise for the last 3-5 so as to freshen your arms up as much as possible. This goes for all 3 portions. When you’re on the double unders, your goal should be to go unbroken and only rest IF you trip. Have some fun and get a nice little pump before tomorrow’s rest day!

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.

Aerobic/Gymnastics Skills Option
Complete as much distance possible in 30 minutes of:
Row, Bike or Run

*Every 5 minutes, including 0:00 perform the following:
20 Air Squats
10 V-Ups

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