November 17, 2020 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk

(right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
Five rounds for time of:
12 Wall Ball Shots
8 Toes-to-Bar
4 Bar Muscle-Ups

35-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 30 lbs to 10′ target; 20 lbs to 9′ target; 3 Bar Muscle-Ups
55-59: 20 lbs to 10′ target; 14 lbs to 9′ target; 2 Bar Muscle-Ups
60+: 20 lbs to 10′ target; 14 lbs to 9′ target; 4 Chest-to-Bar Pull-Ups

Time Cap: 15:00

Scaling Options:
Wall Ball Shots
Reduce the weight

Toes-to-Bar
Knees-to-Elbows
Knees-to-Chest
V-Ups x 16 reps

Bar Muscle-Ups
Chest-to-Bar Pull-Ups

If you are comfortable with bar muscle-ups then this is a workout to push! The rep scheme is low enough that your mindset should be unbroken at each station. The fourth and fifth round will get spicy but going unbroken is absolutely douable. You know Fran lung? You should be feeling that after this workout.

If you are not comfortable with bar muscle-ups/chest-to-bar pull-ups then your goal should be to push with the wall ball shots & toes-to-bar but take a moment to get composed for your bar muscle-ups/chest-to-bar pull-ups. Even if you feel good in round one, take a moment to get set and composed. Stay on the bar as long as you are in rhythm but immediately come off the bar if you feel out of rhythm at all. This workout will come down to how efficient you are with this movement in the later rounds.

C.
Every 90 seconds, for 13:30 minutes (3 sets):
Station 1 – GHD Sit-Ups x 60 seconds
Station 2 – Prone Swimmers x 5 reps @ 4141 (https://youtu.be/BSFHbsNrnEY)
Station 3 – Kettlebell Weighted Side Bends x 30 seconds each side

Additional Optional Engine Session
35-54:
Ten rounds for time of:
20/15 Calorie Assault Bike or Ski Erg
30/22 Calorie Row or Bike Erg

Every 5 minutes, including 3, 2, 1 GO! run 200 meters.

55+:
Ten rounds for time of:
15/10 Calorie Assault Bike or Ski Erg
25/17 Calorie Row or Bike Erg

Every 5 minutes, including 3, 2, 1 GO! run 200 meters.