November 27, 2020 – Masters Program

***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on November 30, we will start a mini cycle that will go to January 6th. This cycle will continue to build on the foundations established in the last cycle while incorporating more barbell cycling conditioning and gymnastics endurance. This cycle will take you through the holidays and have you set up nicely to transition into the Open Prep Cycle set to start on January 4th.***

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs

x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
Four sets of:
Bench Press x 5 reps @ 3111
Rest 2-3 minutes

Please adhere to the tempo and build to what feels heavy for today.

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats
5 Rope Climbs or 15/10 Strict Pull-Ups

35-54: 135/95 lbs
55+: 95/65 lbs

Barbell must be taken from the ground for this so you can clean the barbell, push press to the back rack, then push press the bar into your OHS position or you can squat snatch the barbell and count that as your first rep. The goal is to be unbroken on your OHS. Focus on squeezing the glutes at the top of your rep to signify lockout and then immediately pull yourself back down into your squat. If you need to rest your shoulders, try to back rack the barbell instead of dropping it! Remind yourself at the rope climbs that smooth is fast! Get a good clamp, bring the knees high to the elbows and then stand. Try to get your rope climbs in 3 pulls or less.

Here is a great article on the best practices for rope climbs.

C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Hollow Body Bounces x 50 reps

Station 3 – Dumbbell Hammer Curls x 10 reps @ 2121

Additional Optional Row/BikeErg Session
Row 5,000 Meters or BikeErg x 10,000 Meters

Pick whatever pace you’d like! If you feel good and the iron is hot, strike! 🙂 If you want this to be of a recovery session then go at a conversational pace.