June 23, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Hamstring Floss

x 60 seconds per side
Banded Scarecrow x 2-3 minutes

and then …

Ring Hang Warm-Up

followed by …

One-Two sets of:
Large Ring Swings x 5 reps
Snap Pulls

x 5 reps

Skill Development Warm-Up
Every minute, on the minute, for 3 minutes (3 sets) of:
5 Half Pull-Ups
5 Baby Butterfly Pull-Ups

and then …

Three sets of:
25/20 Calories of Rowing
1-3 Reps of Option 1
4-6 Reps of Option 2
Rest 60 seconds

Option 1:
Rope Pull-Ups Taps
Legless Rope Climb
Rope Climb

Option 2:
Pull-Ups (kipping or butterfly)
Chest-to-Bar Pull-Ups (kipping or butterfly)

The focus should be on movement quality, not time.

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 1-2 reps
Rest as needed

B.
Every minute, on the minute, for 30 minutes (10 sets):
Station 1 – 6 Dumbbell Deadlifts + 6 Dumbbell Shoulder-to-Overhead
Station 2 – 8 GHD Sit-Ups
Station 3 – 8 Single-Arm Dumbbell Overhead Squats (4 per side)

35-54: 50/35 lbs
55+: 35/20 lbs; 6 Anchored Sit-Ups

Please scale the reps of GHD Sit-Ups if you haven’t been incorporating them into your training lately. If you can’t perform single-arm dumbbell overhead squat safely then please substitute with single-arm front rack squat.

Athlete Notes:
Today we’re tackling another of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats except we’ve taken the movements and put them into an emom in order to reduce the total volume and have you focus on quality movement. Hopefully your shoulders aren’t too wrecked from the week so far because you’re going to need them for those Single-Arm Dumbbell Overhead Squats. When you look at the workout, it really all comes down to the sandwich of GHD Sit-Ups and Single-Arm Dumbbell Overhead Squats. Work on bringing your heart rate down immediately upon completion of the movement and focusing your mind on starting right at the top of the upcoming minute. Feel free to increase/decrease reps based on your ability level but you should have at least 15 seconds of rest at every station.

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
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.