October 27, 2020 – Masters Program

Mobility & Activation
Front Rack Partner Assisted Stretch
Band Distracted Ankle Pulse x 60 seconds per side

and then …

Assault Bike x 60 seconds
Over/Under Drill

x 60 seconds (left side)
Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (right side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (left side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (right side)

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Dead Stop Front Squat x 2 reps @ 83-85% of 1-RM Dead Stop Front Squat

B.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps

Followed by …

Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Jerk x 2 reps*

*Does not need to be touch and go

Followed by …

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

C.
Against a 3 minute clock, complete:
Assault Bike x 20/15 calories
*Front Rack Walking Lunges x 50′
Ring Muscle-Ups x Max Reps
Rest 3 minutes; complete for a total of FOUR sets.

35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs

Scaling Options:
If you don’t have Ring Muscle-Ups then please substitute with one of the following movements:
Ring-Dips
Stationary Dips
Low Ring Muscle-Up Transition

*Please adjust the loading on the walking lunges if you aren’t able to complete the 50′ in two sets or less.

You should have 30 or more seconds at the ring muscle-up station so adjust the reps or loading if that is not the case. The Assault Bike should take around 60 seconds or less and then quickly transition into the walking lunges. I know, your legs will be tired, but that is okay! Try to be controlled wih your lunges by not letting your knee crash into the ground.

Then attack the ring muscle-ups with the mindset of max reps and not max unbroken reps. You may find that knocking out smaller sets where you can jump right back up to the rings will better serve you then going for a max unbroken set and then not being able to recover. Play around with what works best for you.

If you aren’t very strong with ring muscle-ups then give yourself two attempts at the rings and then move to ring-dips, stationary dips or low ring muscle-up transition to close out the set.

D.
Coach Lalo’s Core Finisher
Three rounds:
40 Seconds of Flutter Kicks
Rest 15 seconds
40 Seconds of Scissor Kicks
Rest 15 seconds
40 Seconds of Tuck-Ups
Rest 15 seconds

*Then decrease work time by 10 sec, and rest time by 5 sec. Ex. for the next round you will work for 30 sec instead of 40 and rest for 10 sec in between movements instead of 15 sec.

Additional Optional Engine Session

Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Shuttle Run
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds

If you want to add a little ? wear a weighted vest.