November 18, 2020 – Masters Program

Mobility & Activation

Take 5-10 minutes to roll out the hamstrings, glutes and QL

and then …

Two sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow

Complete at 70-75% perceived exertion:
500 Meter Row
10 Scap Ring Pull-Ups
30 Second Plank Hold (right)
30 Second Plank Hold (left)
10 Ring Rows
60 Second Deep Squat Progression (slow and controlled)
15 Large Ring Swings
60 Second Roll to Candlestick Pistol (alternate legs)
10 Ring Muscle-Up Reverse Pull-Ups 

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Take 10 minutes to practice ring muscle-ups. Please work through some of the drills below:
Cast Swings 
Pop Swing
Peekaboo Swings
Low Ring Muscle-Up Transition
Calves on Box Ring Muscle-Up Transition
Feet on Box Ring Muscle-Up Transition

If you have ring muscle-ups then please keep your volume under 30 reps.

B.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 1-2 reps @ 100+
Rest 2-3 minutes between sets.

C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press

35-54:

115/75 lbs
55+: 95/65 lbs

Please adjust the reps/weight if you have less than 30 seconds of rest. You should be able to push at around 80-85% effort in each set and be able to recover well enough to repeat efforts. To maximize your sets, back off your pace in the row when you have 200 meters left. This will allow you to gather your breathe and then quickly transition to your burpees. STAY LOW on your burpees over the erg. Take the barbell from the floor for your push press and be strict with yourself (no rebend of the legs). Try and keep your push-press unbroken but if you feel like you start ‘grinding’ out your reps then drop the bar and shake out the arms. And remember … its only three sets … could have been four. 🙂

Additional Optional Assault Bike Session
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

Please compare to October 7th, 2020.