June 19, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per wrist

Deep Squat Progression x 5 reps

and then …

Assault Bike x 30 seconds
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 30 seconds
Banded Glute Bridges x 30 seconds
Assault Bike x 30 seconds
Banded Squats x 30 seconds

and finish with …

Barbell Front Squat x 5 reps @ 3211

A.
Every minute, on the minute for 2 minutes:
Baby Butterfly Pull-Ups x 6-10 reps
OR
Kipping Half Pull-Ups

x 6-10 reps

Every minute, on the minute, for 6 minutes:
Interval 1 – Air Chair Swing Drill

x 5 reps
Interval 2 – Banded Bar Muscle-Up Stomps x 6-8 reps

If you have Bar Muscle-Ups then rest until the 10 minute mark, then:
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-4 reps

If you do not have Bar Muscle-Ups then rest until the 10 minute mark, then:
Every minute, on the minute, for 5 minutes:
Jumping Bar Muscle-Ups (Arch Under Bar Jump to Support) x 1-3 reps

B.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 2 reps

*Sets 1-2 – 80%
*Sets 3-4 – 85%
*Sets 5-6 – 88% or more

Try to maximize that stretch reflex by staying controlled but having a little speed as you descend so you can catch a slight bounce out of the bottom.

C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Double-Unders
20/15 Calories of Assault Bike
40 Double-Unders
40/30 Calories of Rowing
20 Deadlifts

35-54: 185/135 lbs
55+: 135/95 lbs

We’ve been doing lots of 8-10 minute emoms so you should know at what level (perceived exertion) you can push to maintain consistency in a workout. Ideally, you will have close to the same level (perceived exertion) in the 30 minute workout as the 30 minute emoms.

D.
Three sets of:
Side Plank

x 45 seconds per side
Rest 45 seconds
L-Sit Hold

x 15.15.15
Rest 45 seconds